[BRUTAL REPUBLIC] – Cross/Train
A: Metcon (AMRAP – Reps)
[POWER]
Every 3 Minutes for 21 Minutes
4 Bar Muscle Up
6 Squat Snatch (135/95)
8 Box Jump (30/24″)
– NO Rest – [21-31 Min Clock]
3 Rounds For Time: 10 min CAP!
400m Run
14 alt DB Power Snatch (50/35lbs)
B: Metcon (Time)
[SHRED]
10 Rounds For Time: 31 Min CAP!
300m Row
10 Med Ball Clean Wall Ball (20/14)
10 AB Roll-Out
“21’s Barbell Curl (45/35lbs)
*Every 5 Min Clock STOP & complete :60 second rotating plank (:20 left, :20 center, :20 right)