[BRUTAL REPUBLIC] – Cross/Train
A: Metcon (Time)
[POWER]
A. 20 Min Clock
Front Squat @ 70%
3-3-3-3-3
3-Position Clean (ground, below knee, above knee) + Jerk
60% x 3, 65% x 3, 70% x 3
– 3 Min Rest/ Transition –
23-37 Min Clock (14 Min Cap)
2 Rounds For Time:
21 Pull-Ups
15 Cal Assault Bike
9 Squat Clean (165/110)
Girls = 13 calories
B: Metcon (AMRAP – Rounds and Reps)
37 Min AMRAP
50 Cal Ski/ Row [switch each round]
40 DB Renegade Row (25/15)
30 alt Barbell Windshield Wipers
20 alt OH Plate Walking Lunges (45/35lbs)
10 V-Ups [3 sec pause in hollow position every rep]
*Goal is 3 Rounds!