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 @ 75%
Push Jerk 2 x 3 @ 78%
Metcon
2 rounds for time
15 HSPU / 10 wall walks
20 Deadlifts
15 OHS
10 Ring Dips
800 meter row
L1 95/65
L2 105/75
L3 115/85