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Heavy Metcon 24/7/2019

Posted 24th July 2019 by Geoff Stewart

HMC

This is an advanced class you need to competent with your basic lifts and able to work with out much coaching. We can scale all workout so if you feel brave and want to try it out please check in with the coach. Good Luck.

 

It’s a sticky one…

Warm up please

 

Part A

We would like you to Build to a heavy complex for the below.

20min E2MO2M

1x deadlifts

1x hang clean

1x Cluster

If you find your weight and have time on the rock repeat that weight.

 

 

Part B

10 Rounds . 1>10 reps @ 70%A
1 Power cleans
1 Pull Ups

1 Thruster
1 press up
30 second rest

 

Good luck, be brave and move smooth