METCON TWELVE

50 dumbbell snatches

100 dumbbell overhead lunges

40 dumbbell overhead squats

75 dumbbell overhead lunges

30 dumbbell clean and jerk

50 dumbell overhead lunges

20 dumbbell hang squat clean

25 dumbbell overhead lunges

10 dumbbell squat snatch

Kit needed:

1 x dumbbell

Standards:

This should be a challenging weight, about 8 - 15kg

All exercises are performed with one dumbbell, swapping sides as you feel necessary.

Tips:

This is tougher than it looks and it’s pretty relentless - but the reps continuously decrease which is a real positive! Keep your eye on that prize!

Scales:

Overhead lunges can be regular lunges with DB at shoulder or side

Overhead squats can be regular squats with DB at shoulder

Squat snatches can be substituted for thrusters