[BRUTAL REPUBLIC] – Cross/Train
A: Metcon (Time)
[POWER]
A. 20 Min Clock (Weightlifting program: Week 3)
Clean & Jerk
60%x2
70%x2
80%x2
Heavy Single x 1
– 5 Min Rest/ Transition –
25-45Min Clock (20 Min Cap)
For time: (CF Games open 20.4)
30 box jumps
15 clean and jerks, 65 | 95 lb.
30 box jumps
15 clean and jerks, 85 | 135 lb.
30 box jumps
10 clean and jerks, 115 | 185 lb.
30 single-leg squats
10 clean and jerks, 145 | 225 lb.
30 single-leg squats
5 clean and jerks, 175 | 275 lb.
30 single-leg squats
5 clean and jerks, 205 | 315 lb.
B: Metcon (AMRAP – Rounds and Reps)
[SHRED]
45 Min AMRAP
10 Double DB Sumo Deadlift (45/25)
20/17 Cal Assault Bike
30 Reverse Crunch
20 Barbell Bradford Press (45/35)
10 alt Jump Lunges to Plate (45)
800m Run
*Goal = 5 Rounds!