METCON NINE
400m run
10 power cleans
10 burpees over bar
10 front squats
10 burpees over bar
10 push press
x 4
Kit needed:
Skill mill / Treadmill / Track
Barbell
Standards:
This should be a light-medium weight, about 10 - 20kg
Try to get each set of barbell work done unbroken
Work through all the list in order and then repeat 4 times
Tips:
This is a tough one! Use the run as your recovery - a steady pace that you can catch your breath at - then blast the 50 reps as quick as you can!
Scales:
If you can’t run you can do a 400m row or ski instead
Power cleans can be substituted for deadlifts
Front squats can be substituted for back squats
Burpees over the bar can be regular burpees
Remember you can always shorten the distance on the round, or do less rounds if you need!