3-5-19

“Jump, and you will find out how to unfold your wings as you fall.”
-Ray Bradbury

Strength & Conditioning
Strength: Front Squat
Est. 5RM

Metcon: 4RFT
400m Run
11 Box Jump Overs (24/20)
11 Deadlifts (185/135) (225/155)

Outsiders Team Training
A) Front Squat
Est. 5RM

B) Sumo DL w/ 3s Tempo Pull
3-3-3-3-3

C) Metcon: 4RFT
400m Run
11 Box Jump Overs (24/20)
11 Deadlifts (275/185)

Outsiders Barbell Club/USAW
A) Muscle Snatch
3-3-3-3-3-3

B) OHS
4-4-3-3-2-2-2

C) Push Press + Strict Pull Ups
5 + 7 x 5 sets

IMG_6343.JPG
Emma Shaybani