[BRUTAL REPUBLIC] – Cross/Train
A: Metcon (Time)
[POWER]
15 Min Clock
Clean High Pull + Hang Power Clean
3-3-3 @ 65%, 68%, 71% of 1RM
– 3 Min Rest/ Transition –
“RACHEL”
For Time: (25 Min Cap)
Buy in: 400m Run
47 HSPU
47 Pull-Ups
47 Wall Ball (20/14)
47 Power Clean (135/95)
Buy out: 400m Run
This workout in honor of our Dear friend, Rachel. She would have been 47 years old this year and these are a few of her favorite movements. Not a day goes by that we don’t think about you, Rachel! We know you’re up there completing this workout today with us.
B: Metcon (Time)
[SHRED]
For Time: 40 Min Cap!
47 Burpees
47 Cal Row, Bike, or Ski
47 Ring Row
47 Cal Row, Bike, or Ski
47 KB Head Cutter (Y/G)
47 Cal Row, Bike, or Ski
47 GHD Sit-Up or Hanging Knees to Elbow
Buy Out: 800m Run