Wed 5/19/21

Excommunicado

E3MOM24 | 8 sets

12/10 Calorie Assault Bike

10 Dumbbell Thrusters (35s/25s)

8 Box-Facing Burpee Box Jump Overs (20)

Strength Part 1:

3 power clean & jerks @ 65%

DIRECTLY INTO,

2 power clean & jerks @ 70%

DIRECTLY INTO,

1 power clean & jerk @ 75%

* rest 2:00 *

3 power clean & jerks @ 70%

DIRECTLY INTO,

2 power clean & jerks @ 75%

DIRECTLY INTO,

1 power clean & jerk @ 80%

* rest 2:00 *

1 power clean & jerk @ 80+%

* rest 1:00 *

1 power clean & jerk @ 80+%

Strength Part 2:

EMOM4 | 4 sets

3 Deficit Clean Deadlift (4in)

Accessory:

1 min quad smash (each side)

1 min calf smash (each side)

1 min banded overhead shoulder distraction (each side)