HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets, For Quality

200m Run

8/ 8 Single Kettlebell Staggered Stance RD L

7/7 Kettlebell Windmill

:30 Pause Goblet Squat Ankle Mobility

10 Alt Box Step-Ups

5 Box Jumps

B: Warm-up (No Measure)

Barbell Primer

5 minute EMOM, Complete the following:

1 Muscle Clean

1 High Hang Power Clean

1 Push Jerk

1 Power Clean

1 Push Jerk

Start @ 40-45% of your 1rm Clean and Jerk and increase load to 50-55%.

C: Abbate (Time)

For time:

Run 1 mile

155-lb. clean and jerks, 21 reps

Run 800 meters

155-lb. clean and jerks, 21 reps

Run 1 mile
In honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010
To learn more about Abbate click here
*1 mile Run (A:1600 row or 96/88 Cal Bike)

800m Run (A: 48/44 Cal Bike)

(Rx155/105, S 125/85)

Goal: 22:00-30:00 minutes

Time Cap: 35:00 minutes

Primary Objective: Complete best overall time

Secondary Objective: Complete the Clean and Jerks un under 2:00 minutes / set

Lactate Threshold / Barbell Cycling and Conditioning

RPE 9/10