[BRUTAL REPUBLIC] – Cross/Train
A: Metcon (Weight)
Squat Cleans (20 Minutes)
3 Sets at 65% of 3RM Front Squat:
1 High Hang Squat Clean (dip position)
2 Hang Squat Cleans (above the knee)
3 Front Squats
3 Sets at 70% of 3RM Front Squat:
2 Hang Squat Cleans (above the knee)
3 Front Squats
3 Sets at 75% of 3RM Front Squat:
1 Hang Squat Clean (above the knee)
3 Front Squat
B: Metcon (Time)
For Time (15 Minutes)
36-30-24-18-12-6
Double Unders
18-15-12-9-6-3
Thrusters (75/55)
6-5-4-3-2-1
Bar Muscle Ups