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Misfits 12/15

Primus Fitness – PrimusFit

Weightlifting

Jerks

Warm Up

General: 200m Run, 10 Air Squats, 10 Push Ups, 10 Pull Ups, 10 Lunges/leg

Barbell:

10 x Front Strict Press

10 x Push Press

10 x Behind the Neck Push Press

10 x Behind the neck Strick Press

Working Sets:

Split Jerk: 2 x 5 @ 78%

Push Jerk 2 x 3 @ 80%

WOD

EMOM 18

1. 3 Turkish Get Up (35/20)

2. 40 sec Dubs/Jump Rope

3. 15 Paralette Pass Thru

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