[BRUTAL REPUBLIC] – Cross/Train
A: Metcon (Weight)
[POWER]
A. 16 Min Clock
3 Snatch Grip Deadlift + 1 High Hang Squat Snatch
* Work up to a heavy complex
(Be realistic with your sets!You should NOT be failing multiple sets)
* 60-90 sec rest between sets!
– 4 Min Rest/ Transition –
15 Min EMOM
Min 1: 14 alt DB Power Snatch (50/35) (45/30)
Min 2: 7 Toes to Bar + 30 DU’s
Min 3: REST
Score = weight for Snatch Complex
B: Metcon (AMRAP – Rounds and Reps)
[SHRED]
16 Min AMRAP
90 sec Decline Plank w/ alt knee drive
10 Wall Balls
90 Sec Wall Sit w/ alt DB Bicep Curl (25/15) [accumulate time if needed]
20 Single Arm OH DB Walk Lunges (45/25) [10 each side]
– 4 Min Rest/ Transition –
15 Min EMOM
Min 1: 20 alt Single Arm Russian KBS (Y/G)
Min 2: 15 Push Ups + 15 Air Squats
Min 3: 40 sec Hollow Hold