[BRUTAL REPUBLIC] – Cross/Train
A: Metcon (Weight)
Squat Cleans (20 Minutes)
3 Sets at 70% of 3RM Front Squat:
1 High Hang Squat Clean (dip position)
1 Hang Squat Cleans (above the knee)
1 Low Hang Squat Clean (below the knee)
2 Front Squats
3 Sets at 75% of 3RM Front Squat:
1 Hang Squat Clean (above the knee)
1 Low Hang Squat Clean (below the knee)
2 Front Squats
3 Sets at 80% of 3RM Front Squat:
1 Low Hang Squat Clean (above the knee)
1 Front Squat
B: Metcon (Time)
10 Rounds for Time (16 Minute Cap)
15 Wall Balls (20/14)
3 Bar Muscle Ups*
*scale for 1 BMU = 1 Double Push Up Burpee Pull Up