METCON THREE

6 power cleans

12 hanging leg tucks

6 front squats 

12 burpees

x 3

Kit needed:

Barbell

Pull up bar or rig

Standards:

You need a weight you can manage but that challenges you, about 20 - 35kg.

Work through the list from top to bottom, three times through as quickly as you can.

Tips:

This should be fast and sweaty! Challenge yourself with the weight on the bar - it’s only 6 reps so go nice and heavy, then move quickly on the tucks and the burpees!

Scales:

Power cleans can be swapped for deadlifts.

Hanging tucks can be swapped for single leg hanging tucks or for lying leg raises.

Front squats can be swapped for regular back squats.