[BRUTAL REPUBLIC] – Cross/Train
A: Metcon (AMRAP – Reps)
[POWER]
A. 23 Min Clock
Power Snatch 70%
3-3-3-3-3
Snatch Push Press + Overhead Squat 70% (of sn or ohs)
5+1, 5+1, 5+1, 5+1, 5+1
– 2 Min Rest/ Transition –
25-35 Min Clock
10 Min EMOM
Min 1: 12 OH Reverse Lunges (115/75)
Min 2: 150m-200m Sprint
B: Metcon (Time)
[SHRED]
A. 23 Min Clock
For Time:
2 Mile Run
100 Marine Corps Crunches
25 Burpee Jump Pull-Ups
– 2 Min Rest –
10 Min EMOM:
Min 1: 50 Sec low bear crawl
Min 2: 50 sec Max Rep Box Jump (30/24″)