[BRUTAL REPUBLIC] – Cross/Train
A: Metcon (AMRAP – Reps)
[POWER]
A. 25 Min Clock
Snatch Push Press + Overhead Squat
70% (of sn) x 5+1
75% x 5+1
80% x 5+1
max 5+1
Power Snatch
70% x 3
75% x 3
80% x 3
3RM
– 2 Min Rest/ Transition –
27-42 Min Clock
Every 3 Minutes for 15 Minutes:
18/15 Calories on ANY Machine
15 Toes to Bar
*Must alternate machines each round!
Breaks on TTB Reps = 2 DB Power Snatch on the spot!
B: Metcon (AMRAP – Rounds and Reps)
25 Min AMRAP
10/8 Cal Assault Bike
20 DB Glute Bridge Chest Fly (25/15)
10 GHD Sit-Up
20 Front Squat (75/55) [From Ground]
10 KB Sumo Deadlift High Pull (B/Y)
– 2 Min Rest/ Transition –
Every 3 Minutes for 15 Minutes:
200m Run
15 Strict Press OR Push Press (75/55)
12 alt Jump Lunges to Plate (45lbs)