METCON FOURTEEN

20-15-10

Dumbbell hang squat clean

Dumbbell push press

10-15-20

Dumbbell thrusters

Burpees over dumbbells

Kit needed:

Dumbbells

Standards:

Challenge the weight but go with something you can maintain a quick pace and unbroken reps with, about 6 - 12kg

Perform 20 hang squat cleans, then 20 push press, then 15 of each and 10 of each. Then go straight into the next couplet.

Tips:

This is short and spicy! Bear in mind that the second couplet has increasing reps - they’ll get ya!

Try not to put the dumbbells down in between sets

Scales:

The only necessary scale here should be the weight of the dumbbells.