Wednesday 1st July 2015
Tonight the Onramp are upstairs with Karli learning to do back flips and other gymnastic things, whilst the regulars and playing with barbells and kettle bells with Matt downstairs.
Strength -5×3 Position Clean + Split Jerk
Note: 2 reps from each position – power position, hang, floor + 1 Split Jerk. So a single set goes: 2 cleans from the power position, 2 cleans from the launch, 2 cleans from the floor and a single jerk at the end.
Conditioning – 7 rounds for time of:
4 KB Snatch 24/16 (2 left, 2 right)
4 Burpee Box Jumps
4 x 50m Shuttle Sprint
Rest as needed between rounds.