Primus Fitness – Spartan Lite
Warm Up
Weightlifting
Deadlift
3 x 3 @ 85%
Power Snatch
5 x 1 @ 85%
WOD
Pick either Pill
“Blue Pill”
Buy-in: 30 cal bike
5-4-3-2-1
Clean & Jerks
Pike Push Up
200m KB farmers carry (53/35)
L1: 75/55
L2: 95/65
“Red Pill” – 15 min cap
21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell
(25/15)