Warm up
3 rounds of:
10 front rack lunges
10 jerk footwork drills
200m run
Hero Benchmark - "Abbate"
For time:
1 mile run
21 clean & jerks 155/105 lbs
800m run
21 clean & jerks 155/105 lbs
1 mile run
Time cap: 35 min
Note: scale the load to perform either quick singles or sets of 3-4. The runs should be adjusted for the longer distance to be done in no more than 9 min, and the shorter one in no more than 4:30.
Hero Benchmark - "Abbate DB version"
For time:
1 mile run
42 clean & jerks 50/35 lbs
800m run
42 clean & jerks 50/35 lbs
1 mile run
Time cap: 35 min
Note: scale the load to perform sets of 5+ reps. The runs should be adjusted for the longer distance to be done in no more than 9 min, and the shorter one in no more than 4:30.