METCON FOUR

20 burpees

6 deadlifts 

6 power cleans 

6 press ups

x 6 

20 burpees

Kit needed:

Barbell

Standards:

The burpees are a buy in/buy out - you only perform them at the beginning and the end. Then you perform 6 reps of each exercise from top to bottom, 6 times through. This part should be the real challenge so weight up the bar nicely - getting 6 power cleans out unbroken should be hard work! About 25 - 40kg.

Tips:

This is more about the weight than the speed so challenge yourself on that front - hit good range and good movement. There is no set rest so stop when you need but carry on again as soon as you can - and watch out because 6 is a lot of rounds!

Scales:

You can swap the power cleans for bent over rows or a deadlift to high pull.