"ABBATE"

A) WOD Prep:

5 Deadlifts
5 Front Squats
5 Muscle Cleans
5 Push Press
Rest 30s
3 Power Clean
3 Jerk
Rest 30s + repeat w. light weight on bar
Then perform 1 Power Clean & 1 Jerk working up to metcon weight. 

B) Hero WOD:

"Abbate"

For time: (40:00 Cap)

Run 1 Mile (2,000m Row or 8:00 on Assault Bike)

21 Clean & Jerks* (Rx = 155/105, S = 135/95, 115/75, 95/65)

Run 800 Meters (1,000m Row or 4:00 on Assault Bike)

21 Clean & Jerks

Run 1 Mile

*Alternate Option = Sub 30 Deadlifts & 20 Squat Thrusts for each round of Clean & Jerks