Strength:
Do 3 reps of cleans at 75% of your max. 3 more reps at 80% of your max. 3 final reps at 85% of your max.
Do 3 sets of Push-Press using the same rep scheme as seen above.
Workout:
15-12-9 reps, alternating…
- Wide grip pull-ups (unassisted or assisted)
- Hanging dips (gripping parallel handles [using bands, if necessary] or on rings, if able)
- 200-meter run (0.12 miles) in between rounds
Clean Demo:
[youtube https://www.youtube.com/watch?v=46cCnuFPG8w&w=420&h=315]
Push-Press demo:
[youtube https://www.youtube.com/watch?v=g0gEsMc1JZ4]
Here’s an excellent article on dips!
Stay fit, stay faithful ~<3 Di