[BRUTAL REPUBLIC] – Cross/Train
A: Metcon (Time)
[POWER]
A. 25 Min Clock
Squat Snatch (singles)
60% x 2
65% x 4
70% x 6
Back Squat
70% x 3 x 5
– 2 Min Rest/ Transition –
25-45 Min Clock (20 Min Cap)
For time, partitioned any way:
40 ring muscle-ups
80-cal. row
120 wall-ball shots
♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.
This is a recovery week. You’ll probably feel beat up until the end of the week. Next week we start pushing again.
B: Metcon (Time)
[SHRED]
7 Rounds for Time:
20/15 Cal Bike
25 Russian KBS (B/G)
30 Marine Corps Crunches
35 Cal Row
40 Walking Lunges
45 Min Time Cap!
(Yes, that’s 280 lunges)