Primus Fitness – PrimusFit
Weightlifting
Clean
Wave 1
– 70% x 3
– 75% x 2
– 80% x 1
Wave 2
– 75% x 3
– 80% x 2
– 80% x 1
Metcon (Time)
4 Rounds
15 Power Cleans (95/65)
400m Run
10 Squat Cleans
Rest 2 minutes between rounds
Time Cap: 20 minutes
The weight you choose for both the power clean and squat clean should allow you to go unbroken – meaning you should be able to get all 15 reps and all 10 reps without putting the weight down. When pulling weight from the floor, be conscious of keeping your back flat and chest up. We never want to pull from the floor with a rounded back, so even if that means using lighter weight or taking a second at the top of each rep before going into the next – please do it!
The run is where you’ll really want to focus on consistency. This means you won’t want to go out so hot you drop off in later rounds, but you should still be running at an uncomfortable pace. Aim to work just outside of what you’re comfortable with and remember you do get 2 minutes rest between rounds where you can focus on recovery. Ideally, each 400 is taking you roughly 1:30-2:15.