[BRUTAL REPUBLIC] – Cross/Train
A: Metcon (Weight)
Lifting Complex (18 Minutes)
Every 90 Seconds
Sets 1-3: Full Complex
Sets 4-6: Take off last movement
Sets 7-9: Take off last 2 movements
Sets 10-12: Take off last 3 movements
Pick your poison >>>>
–CLEAN COMPLEX–
1 Clean
1 Shoulder to Overhead
1 Front Squat
1 Shoulder to Overhead
1 Front Squat
1 Clean
–SNATCH COMPLEX–
1 Snatch
1 Snatch Balance
1 OHS
1 Snatch Balance
1 OHS
1 Snatch
B: Metcon (Weight)
Heavy Single (15 Minutes)
Go for a heavy single Clean or Snatch
C: Metcon (Time)
Quick Metcon (10 Minutes)