BBC Weightlifting - Clean and jerk Workout
Warm-up:
3x
15/12 Calories ski
10 KBS
10 Goblet squat
10+10 1-Arm half kneeling shoulder press
3 x 3+1 @ 68%
3 x 2+1 @ 72%
3 x 1+1 @ 75%
Bent over row, 4 x 15 - moderate
B) Front squats
5 @ 65%
5 @ 68%
3x5 @ 75%
C) Accessory:
3x
30 Weight supported flutter kicks
20 Alternating V-ups
Optional:
4 x 15 Barbell bicep curls
4 x 15+15 1-Arm seated shoulder press
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