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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)


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