[BRUTAL REPUBLIC] – Cross/Train
A: Metcon (Weight)
Back Squats (18 Minutes)
Widowmakers Week 3
Build to a heavy 20 rep Back Squat (5-20lbs heavier than last week)
Recommended sets:
8-8-6-4-4-2-20 (first set of 4 and set of 2 should be heavier than your set of 20)
Alternative: 3 Sets of 8 Reps 5-20lbs heavier than last week!
B: Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP
8 Power Cleans (95/65)
8 Front Rack Lunges
8 Toes to Bar
C: Metcon (Time)
For Time (5 Minute Cap)
60/40 Cal Assault Bike