BBC Weightlifting - Clean and jerk Workout
Warm-up:
3:00 min erg
+
2x
10 Deadlifts
10 Upright rows
5 Hang power cleans
10 Shoulder press
10 Front squats
*Tyhjä tanko
3 x 2+2 @ 72%
3 x 2+2 @ 75%
3 x 1+1 @ 78%
Pendlay row, 4 x 15 - moderate
B) Front squats
5 @ 65%
5 @ 72%
3x5 @ 79%
C) Accessory:
3x
1:00 min plank hold
20+20 Side plank knee tucks
Optional:
4 x 15 DB Bicep curls
4 x 15+15 1-Arm OH tricep extension
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