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Uniquely Abled Fitness Program Starts 3/3

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

400m Run

Straight into:

2 Sets, For Quality:

10 Barbell Behind The Neck Strict Presses (Split Jerk Position)

5/5 Barbell Back Rack Reverse Lunges

10 Barbell Kang Squats

5/5 World's Greatest Stretch

5 Bar Facing Burpees

B: Split Jerk (Every 90 seconds, 8 Sets
2 Sets x 3 Reps @ 70%
2 Sets x 2 Reps @ 75%
2 Sets x 1 Rep @ 80-85%
1 Set x 2 Reps @ 75%
1 Set x 2 Reps @ 70%
**Record heaviest single)

C: Metcon (Time)

"Ready Player One"

3 Rounds for Time:

400m Run (A: 27/22 Cal Bike)

10 Clean and Jerks (Rx155/105, S 125/85)

10 Bar Facing Burpees

Time Domain: 10:00-15:00 minutes

Time Cap: 15:00 minutes

Primary Objective: Complete Each round in under 4:00 minutes

Secondary Objective: Maintain consistent pacing across all sets

Stimulus: Barbell Conditioning / V02 Max