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Wednesday

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

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