Primus Fitness – Spartan Lite
Warm Up
Weightlifting
Coach Led Clean+Jerk Refamiliarization with PVC/ Empty Barbell:
-Clean Grip + Proper Width + Hook Grip
-Set Up Positioning
-Hang Positions (High/Mid/Low)
-Front Rack Positioning
-Over Head Power/Split Jerk Positioning*
5 Sets for Max Load
Clean + Jerk Complex:
– 1 Hang Squat Clean
– 1 Power Clean
– 1 Split Jerk
WOD
AMRAP 22 Tof2
400m Run Together
P1 – 15 Wall Balls + 15 Slam Ball + 20 Sit Up
P2 – Max Jump Rope
Switch
P1 – 15 Push Ups + 15 Ring Rows + Max Plank
P2 – 200m Sled (2/1)
Switch
100m OH Plate Carry Together