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)