10 x on the :90
1 Clean Pull
1 Hang Power Clean
1 Power Clean
*building

GOALS + GUIDANCE: A weightlifting complex is a great opportunity to dial in your form and technique. The clean pull is to focus on straight arms and keeping the bar close. The hang power clean helps to focus on a speedy jump and fast elbows to the rack position. Then you combine both movements, and their focuses, to hopefully execute a mean-looking power lean! Start at a lighter weight (6/10 effort) and make small builds from there. Per ushe, only increase your weight if your technique is spot on. Record your weights.

Barbell Curls 3×10

Seated DB Tricep Extension 3×12

Single-Arm DB Bent Over Rows 3×12/side

Dips 3×10

GOALS + GUIDANCE: This accessory session is focused on building arm and upper-back strength. Start heavier than you did last time, as there are less reps per movement.