[BRUTAL REPUBLIC] – Cross/Train
A: Metcon (AMRAP – Rounds and Reps)
A. 20 Min Clock
Back Squat 75% x 5 x 5
3-Position Snatch (ground, below knee, above knee)
60% x 2, 65% x 2, 70% x 2, 75% x 2
– 1 Min Rest/ Transition –
21-41 Min Clock
Complete as many rounds as possible in 20 minutes of: [20.2]
4 DB Thruster (50/35) (45/30) (40/25)
6 toes-to-bars
24 double-unders
Scale TTB with Hanging knees to chest OR Hanging Knee raises. Take this opportunity to practice your DU’s!
B: Metcon (AMRAP – Rounds and Reps)
41 Min AMRAP
500m Ski/ 500m Row/ 400m Run/ 40 Cal Assault Bike
5 Strict Pull Ups
10 Push Ups
15 KB Goblet Squat (Y/G)
20 Hollow Rock w/ plate (15/10)
25 Box Jump Over (24/20″)
*Every time you restart a round you must switch machines!