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 @ 65% of 1RM
2nd Set: 3 Reps @ 70%
3rd Set: 3 Reps @ 75%
4/5th Set: Single @ 80%
Metcon
AMRAP 3:
40 Wallballs
Max Power Cleans 105/75
Rest 3 Minutes
AMRAP 3:
30 Wallballs 20/14
Max Power Cleans 135/95
Rest 3 Minutes
AMRAP 3:
20 Wallballs
Max Power Cleans 155/105
Rest 3 Minutes
AMRAP 3:
10 Wallballs
Max Power Cleans 185/125
Score is total #of cleans