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!