[BRUTAL REPUBLIC] – Cross/Train
A: Metcon (No Measure)
[POWER]
A. 40 Min Clock
3-Position Clean (ground, below knee, above knee) + Jerk
60%
65%
70%
75%
80%
*max
Clean Pull 100% (of cln)
3, 3, 3, 3
Front Squat
70% x 3
75% x 3
80% x 3
3RM
Today you will take the entire hour to get your weightlifting completed!
*If you find yourself done early and want to do a small conditioning piece. Complete the workout below…
7 Min AMRAP
150m Sprint
5 Squat Clean (135/95)
***Goal = 6+ Rounds
B: Metcon (Time)
[SHRED]
40 Min Clock!
For Time:
100 alt Back Rack Lunges (45/35lbs)
2,000m Row
100 alt Russian Twist (15/10)
2,000m Ski
100 Ring Row (go as low as possible)
2,000m Run
Any break on all movements = 3 Burpees on the spot!