[BRUTAL REPUBLIC] – Cross/Train
A: Metcon (Weight)
CLEAN COMPLEX (20 MIN)
1 SQUAT CLEAN/ 1 HANG SQUAT CLEAN
8-10 SETS, STARTING 50-60%
SMALL WEIGHT JUMPS EACH SET, ENDING 80-85%
B: Metcon (Time)
4RFT OF: (20 MIN CAP)
10 HANG SQUAT CLEANS 115/75
20 WEIGHTED SITUPS 15/10
30 DUBS/60 SINGLES
12/10 CALS ANY MACHINE