Primus Fitness – PrimusFit
Weightlifting
2 sets for quality with empty barbell
10 strict press
10 push press
10 push jerk
10 split jerks
Rest between sets as needed
10’ EMOM
2 split jerks per minute
Build to a heavy double
Notes: From rack but can do from the floor if you prefer
Metcon
100 dumbell thrusters (35+/25+)
*every two min 50 meter sled sprint
Cash Out
2 Rounds
20 military sit-ups
40 windshield wipers
1 min plank
30 second rest
20 heel taps
40 spider crunches
60 flutter kicks
30 sec rest
20 inch worms
40 toe touches
60 lateral v-ups