Primus Fitness – Spartan Lite
Warm Up
Weightlifting
Deadlift 5 x 5 @ 80%
WOD
16 minweight lifting wam-up:
Power Clean & Jerks
1,1,1 (Build to three heavy singles)
“Short and Nasty” – 9 min cap
4-3-2-1
Power Clean & Jerks
10 cal bike after each round
Alt Movement for C+J = DB C + J
L1: 135/96
L2: 155/105
L3: 185/125
Rx+: 3 bar muscle ups instead of bike