A. Do 5 sets at a moderate weight of the following complex: 1 clean + 1 push jerk + 1 split jerk. Focus on technique and speed.
B. 3×5 reps of the split press (press with legs in split position) from behind the neck. Try going heavier than Dec 5.
C. For time, 5 rounds of:
10 parallette shoot-throughs (video)
25 Russian KB swings.
Shoot-throughs can be done on parallettes or boxes. We may modify the movement depending on where your push-ups are at.
**There will be a 9 am class tomorrow (Tuesday Dec 31) as well as the noon class. Evening classes tomorrow are cancelled.
***We are holding a team workout at 2 pm Jan 1 2014. All members and On Rampers are welcome to attend. The movements will be accessible, so do not worry about that. Come on out and meet some new people! Please allow 1.5 hours for this event.