[BRUTAL REPUBLIC] – Cross/Train
A: Metcon (Weight)
Deadlifts
Every 90 seconds for 15 minutes Alt between A&B
A: 5 Deadlifts @70% of 1RM
B: 14 Alt Hang DB Snatch (50/35)
B: Metcon (AMRAP – Rounds and Reps)
16 minute AMRAP
15/12 Cals Any Machine
12 Deadlifts (135/95)
9 Toes to Bar
6 Squat Snatch (135/95)
C: Metcon (No Measure)
Required Core Accessory
3 Rounds
30 sec R side Plank
15 Hollow Rocks
30 sec L side Plank
30 Russian Twists (35/25)
1min Plank
-1min rest-