PrimusFit – Wed, Apr 24

Primus Fitness – PrimusFit

Weightlifting

Rack Pull Deadlift

Use Deadlift 1RM

3 x 3 @ 110%

3 x 1 @ 115%

WOD

12 minute EMOM

1 squat clean (light to medium)

10 dips + 5 sit-ups

7-8 handstand push-ups

100m run

Conditioning – 16 min cap

Buy-in: 40 sit-ups

3 rounds of:

100m KB farmer’s carry (53/35)

10 front squats

bear crawl 25m

10 HSPU

bear crawl 25m

Notes:: set up two cones inside the gym. Do front squats on one end and HSPU on the wall. Bear crawl between the cones