2-20-19


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“For every minute you are angry you lose sixty seconds of happiness.” 
-Ralph Waldo Emerson

Strength & Conditioning
Strength: EMOM x 9min
2 Clean and Jerk + 30 Double Unders

Metcon: AMRAP x 12min
9 Box Jumps (24/20)
9 T2B
*Curtis P (95/65)
*CP reps: 1-2-3-4..etc

Outsiders Team Training
A) Clean EMOM x 9min
2 Clean and Jerk + 50 Double Unders

B) Backsquat
5 x 5 x 75%

C) Metcon: AMRAP x 12min
9 Box Jumps (24/20)
9 T2B
*Curtis P (135/95)
CP reps: 1-2-3-4..etc

D) Russian Split Squats
5 x 12 (6/6)
Use DB, if no access, use barbell.

Outsiders Barbell Club/USAW
A) Clean + Push Press
2 + 1 x 9 sets
%: 65-67-70-73-75-77-80-80-80

B) Front Squat
4 x 4 x 77%

C) Clean Lift Off + DL + Pull
1 + 1 + 1 x 2 x 5 sets
%: Start with 85, and build.

Emma Shaybani