METCON TWO

20 thrusters 

20 sumo deadlift high pull

20 push jerk

20 overhead squats 

20 front squats 

Every minute on the minute complete

4 burpees

Kit needed:

Barbell

Running clock

Standards:

This should be a challenging weight, around 20-30kg.

Start your clock and work through the list in order as quickly as you can, BUT at the the top of the minute you stop, drop the barbell, perform 4 burpees, then pick up from where you left off.

Tips:

The limiting factor is going to be the overhead squats so make sure its a weight you can perform at least 4-5 unbroken reps before you start.

The top of the minute comes around faster than you’d like so try to move fast (and well!) so that you don’t end up doing any more burpees than you have to!

Scales:

You can swap the overhead squats for front squats, and then the front squats for back squats.

Alternatively you can swap the overhead squats for back squats, and then the back squats for 20 lunges on each leg.

You can also perform the overhead squats with an unweighted technique bar or a lighter plate in order to get more practice in the overhead position.