[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″)