BBC Weightlifiting - Clean and jerk Workout
"A) Low hang clean + Split jerk with 3s pause at catch 10 x 2+2-3, every 1:30.
B) Pause front squats, sets of 5 with 3s pause at bottom.
C) Accessory:
3-4 rounds of:
10+10 Weighted box step-ups
10 Deadlifts from deficit*
10+10 Hamstring curls with bands.
10 Pendlay rows
*Maastavedot 20kg kiekon päällä seisoen. 10+10 tarkoittaa, että ensin tehdään toinen raaja ja sitten toinen. "
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