[BRUTAL REPUBLIC] – Cross/Train

A: Metcon (No Measure)

5 Minute EMOM x3

5 Deadlift

4 Hinge to Knee

3 Hang High Pull

2 Clean/Snatch

1 Front/OH Squat

Minutes 1-5: Muscle C/S

Minutes 6-10: Power C/S

Minutes 11-15: Squat C/S

Drop the top movement each minute, resets after the fifth minute. E.g. 5,4,3,2,1 then 4,3,2,1 then 3,2,1 etc.

Add weight each minute but stay light and focus on technique. No taking weight off.

B: Metcon (No Measure)

20 Minutes

Work to a heavy set of two (aka Demon Doubles)

Do your first rep, return the bar to the floor, reset your grip and immediately perform the second rep. No touch and go.

B1: Snatch (1×2)

B2: Clean (1×2)