[BRUTAL REPUBLIC] – Cross/Train
A: Metcon (Weight)
Overhead Work
Every 2 Minutes for 8 Sets (16 Minutes)
2 Push Press
4 Push Jerks or Spilt Jerks
*start at a moderate weight and make small weight jumps
B: Metcon (Time)
For Time
500/450m Row
15 Double DB Push Press (50s/35s)
20 Burpees
-rest 3 minutes-
20 Burpees
15 Double DB Push Press
500m Row
*score is total time including rest
**this should be a sprint and should be performed at an uncomfortable pace