Strength 1
Clean + high hang clean + jerk
3-3-2-2-1
Strength 2
Dips
3 x 5 – Strict work
3x max effort – Weighted dips
Super set
3 x 12 Single arm DB row
**Getting our double strength day in right off the bat. After last Wednesday’s long workout, it doesn’t hurt to go back and spend some dedicated time on the clean. There’s some positional work as well with the HIGH hang clean (keep it mid thigh or higher), and wrapping up the complex going overhead with the jerk.
Some more pushing work with dips, super setting them with DB rows. Every time you complete a set of quality dips, get in some dumbbell rows – 12 reps/arm. A great push/pull day to start off the week.