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
