[BRUTAL REPUBLIC] – Cross/Train
A: Metcon (AMRAP – Reps)
Death By EMOM21
Min 1: 8 Burpees
Min 2: 8/6 Cal Assault Bike
Min 3: Death by Squat Snatch (135/95)*
Start with 3 Squat Snatches and add 1 rep each round. Burpees and AB stay the same throughout.
Score is # of Squat Snatches
Max Score = 42 Reps
B: Metcon (Weight)
Back Squats (15 Minutes)
Every 3 Minutes for 5 Sets
10 Back Squats @ 50-60% of 1RM*
12 Alt V Ups
*these should feel relatively light. We haven’t back squatted in a while, ease into it.