[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (AMRAP – Rounds and Reps)

[POWER]

BRUTAL FRIDAY

0-10 Min

Work up to a HEAVY Squat Snatch

first time you fail you are out!

10-20 Min

Run 1 Mile

Max Rep Squat Snatch @ 70% of heaviest weight lifted

20-30 Min

For Time: (rest if done early)

30 alt DB Power Snatch (50/35)

40 DB Walking OH Lunges (20 each side)

50 V-UPS

30-40 Min

AMRAP

300m Row or Ski

10 KB Deadlift (88/72lbs)

20 Push-UPS

B: Metcon (AMRAP – Rounds and Reps)

[SHRED]

40 Min AMRAP

500m Run

20 Barbell Bradford Press (45/35lbs)

15 Slam Ball

10 Burpee Jump Pull Up

5 GHD Sit-Up