[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