[BRUTAL REPUBLIC] – Cross/Train
A: Metcon (Weight)
Overhead Work (20 Minutes)
3 Behind the Neck Push Press
2 Snatch Balances
1 Pause Overhead Squat
*Focus on good positions and technique; build to a moderate complex.
**A good goal for weight would be 85% of 1RM Snatch
B: Metcon (4 Rounds for time)
Every 4 Minutes for 4 Sets
6 Back Squats (205/135)
9 Toes to Bar
12/9 Cal Assault Bike Sprint
*score is total time across the 4 intervals. Note time of each interval.