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