[BRUTAL REPUBLIC] – Cross/Train
A: Metcon (Time)
[POWER]
A. 18 Min Clock (6 sets)
Squat Clean
2-2-2-2-2-2 @80-85% of 1RM Clean
2 Min Rest/ Transition –
20 Min Clock (15 Min Cap)
For Time:
27-21-15-9
Power Clean (115/75)
Bar Facing Burpees
Wall Ball (20/14)
200m Row
B: Metcon (Time)
[SHRED]
A. 18 Min AMRAP
30 Plate Hollow Hold Flutter Kick (25/15)
20 Cal Row
10 Reverse Lunge w/ Slam Ball
*Goal is 4+ Rounds!
-2 Min Rest/ Transition –
20 Min Clock (15 Min Cap)
For Time:
400m Run
100 Ab Mat Sit-Ups
80 Double KB Russian Swing (G/W)
60 Air Squat
40 alt High Knee + Burpee
20 DB Chop [each side] (25/15)