[BRUTAL REPUBLIC] – Cross/Train
A: Metcon (Weight)
Deadlifts (20 Minutes)
Week 5
3 Sets of 6 Reps Deficit Deadlifts @ 50-60% of 1RM
then
1 x 5 @ 65%+10lbs
1 x 5 @ 75%+10lbs
1 x 5+ @ 85%+10lbs
*same set up as week 1 but adding 10lbs to the last 3 working sets
B: Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP
2 Bar Muscle Ups
4 Devils Press (50s/35s)
12 Sumo Deadlift High Pulls (95/65)
24 Alt Hang DB Snatch (50/35)