Strength 1
Power clean + jerk

Strength 2

3 x ME (max effort) – unweighted
3 x 5 – weighted

Super set
Yates Row
3 x 10

**Putting on the brakes midweek, slowing things down a bit to work on some Olympic lifting – clean and jerks – as well as gymnastics work – dips. Dips showed up in last Friday’s workout, so today’s a good chance to work on this movement, particularly strict and weighted. Weighted dips are reserved for those who already have at least 5 strict dips. And doing ring holds (top or bottom of the dip) and negatives are a couple great ways to build upper body strength to do this movement. There are other drills and scales you can use, so talk with your coach to see what’s best for you.