[BRUTAL REPUBLIC] – Cross/Train
A: Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP
12 DB Snatch L Arm (50/35)
12 DB Snatch R Arm (50/35)
12 Empty Barbel OHS
12 Toes to Bar
B: Metcon (Weight)
Snatch Percentage Work (18 Minutes)
Every 90 Seconds for 12 Sets
First 5 Sets: 3 Squat Snatches (65-80%)
Sets 6-8: 2 Squat Snatches (85%)
Sets 9-10: 1 Squat Snatch (90%)
Sets 11-12: 1 Squat Snatch (90% + 5lbs)
*drop and reset between reps
**FOLLOW THE PERCENTAGES. Calculate your numbers before starting and stick to the percentages. Focus on consistency and technique. Note your misses in the comments.
This is slightly heavier than last week but less reps on the higher percentages.
***You will get to max out next week….AVOID THE TEMPTATION