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 @ 68% of 1RM
2nd Set: 3 Reps @ 72%
3rd Set: 3 Reps @ 78%
4/5th Set: Single @ 82%
Metcon
Three 8min EMOMs with 2 min rest between each EMOM
8min EMOM
Odd – Dumbell Cleans
Even – Wall Balls
L1 – 8 (25+/20+)
L2 – 10 (30+/25+)
Rest 2 min
8min EMOM
Odd- pull-ups
Even- push-ups
L-1 – 7
L-2 – 9
8min EMOM
Odd- Devils Press
Even – Burpee Box Jumps (24/20)
L-1 – 4 (25+/20+)
L2 – 6 (30+/25+)