2-12-19


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“The best way to pay for a lovely moment is to enjoy it.”
- Richard Bach


Strength & Conditioning
Strength: Jerk Balance + Press (strict/minor push)
*Stay in catch stance for presses.
2 + 5 x 7 sets


Metcon: EMOM x 12min
0-1: 12 Wallballs (20/14)
1-2: 12 Hang P. Cleans (105/70) (135/95)
2-3: 36 Double Unders


Outsiders Team Training
A) Jerk Balance + Press (strict/minor push)
*Stay in catch stance for presses.
2 + 5 x 7 sets

B) OHS
3-3-3-3-3

C) Metcon: EMOM x 12min
0-1: 12 UB Wallballs (30/20)
1-2: 12 Hang P. Cleans (155/105)
2-3: 60 Double Unders

D) Accessory: Farmer Carry
3 x 250m


Outsiders Barbell Club/USAW
A) Jerk Balance + Press (strict/minor push)
*Stay in catch stance for presses.
2 + 5 x 7 sets

B) OHS
3-3-3-3-3-3
Go by feel.

C) Single Leg DL + Empty Bar Squats
12 (6/6) + 25 x 4 sets

Emma Shaybani