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
L1: 95/65
L2: 115/75
L3: 135/96
Notes:: set up two cones inside the gym. Do front squats on one end and HSPU on the wall. Bear crawl between the cones