[BRUTAL REPUBLIC] – Cross/Train
Pop & Lock (No Measure)
15 Minute EMOM
Minutes 1-3
1 Clean/Snatch grip deadlift to shrug
2 High Pulls with 2 count pause at each position
3 Muscle C/S
Minute 4
Rest / Add Weight
Minutes 5-7
1 High Pull with 2 count pause at each position
2 Muscle C/S
3 Power C/S
Minute 8
Rest / Add Weight
Minutes 9-11
1 Muscle C/S
2 Power C/S
3 Squat C/S
Minute 12
Rest/Add Weight
Minutes 13-15
1 Power C/S
2 Squat C/S
3 Burpees
Metcon (No Measure)
20 Minutes
You know what to do.
Clean
Snatch
Lock & Pop (No Measure)
Work in groups of 2-3
Each team must perform:
a) 60 Clean/Snatches (125/85)(95/65)
b) 60 Pull-ups
c) 60 Pushups
One partner works while the other holds:
a) Barbell at top of deadlift
b) Hang from rig
c) Plank
*Switch between partners whenever you like but work must be split evenly.