Heavy Metcon 14th/7/2019
This is an advanced class you need tone 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.
Warm up for the below…10mins
We would like you to go into this set with an idea of where you might want to end up at minute 4. Min 4 should be a hard solid set of 4. then you have a minute to adjust your weight down to a weight you are going to be able to maintain for another 10sets EMOM of 4 reps.
EMOM for 15min
Min1. 1x power clean and press
Min2. 2x power clean and press
Min 3. 3x power clean and press
Min 4. 4x power clean and press
Min 5. Adjust your weight down to good solid number you can maintain.
Min 6. 4x power clean and press
Min 7. 4x power clean and press
Min 15. 4x power clean and press
12min with a running clock -just do it…
6x pull ups
6x box jumps
12x press ups
12x squat jumps