[BRUTAL REPUBLIC] – Weightlifting

A: Metcon (No Measure)

Snatch Complex (20 minutes)

Every 2 Minutes for 10 Sets

1 Snatch High Pull

1 Hang Squat Snatch (above the knee)

1 Low Hang Squat Snatch (below the knee)

1 Overhead Squat

*start light and increase over the 10 sets

*be patient getting into position below the knee. It is awkward but try your best to keep your butt down!

B: Metcon (No Measure)


3 Rounds For Quality

3 Snatch Grip BTN Push Press w/ 3 second pause overhead

3 Overhead Squats w/ 3 second pause at the bottom

:30 PVC Hold at Hip

15 Banded Tricep Extensions