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.