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Escalation 1213

Primus Fitness – PrimusFit

Weightlifting

Cleans

Weightlifting Warm UP

200m Run

10 Air Squats 10 Push Ups 10 Pull Ups

Then:

Empty Bar: Deadlift x 10 Deadlift Hip Extension x 10

Deadlift High Pull x 10 High Clean Pulls from Hip x 10

Front Squat x 10

1st Set : 3 Reps @ 70% of 1RM

2nd Set: 3 Reps @ 75%

3rd Set: 3 Reps @ 80%

4/5th Set: Single @ 85%

WOD

22 Min AMRAP

200m Row or Run

5 S2OH (75/45)

5 Front Squat

5 T2B or V Up

Add 50m and 2 Reps each round

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