[BRUTAL REPUBLIC] – Cross/Train
A: Metcon (AMRAP – Reps)
[POWER]
A. 20 Min Clock
Power Clean + Push Jerk @ 70% of C&J
3-3-3-3-3
Overhead Squat @ 70%
3-3-3-3-3
– 3 Min Rest/ Transition –
23-35 Min Clock
12 Min EMOM
Min 1: 20 Wall Ball (20/14)
Min 2: 3 Hang Squat Clean (135/95) + 6 Strict HSPU
Min 3: 9 Toes to Bar
B: Metcon (AMRAP – Rounds and Reps)
[SHRED]
35 Min AMRAP
*Accumulate a 60 Sec Decline Plank
10 DB Bicep Curl & Front Squat (25/15)
*Accumulate 60 Sec Chin Over Bar
20 Cal Assault Bike
*Accumulate 60 Sec Wall Sit
30 Russian KBS (Y/G) (G/W)
*Accumulate 60 Sec Hollow Hold
40 Push Ups
200m Run