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
5 x 2+1 @ 80% (2 Squat cleans + 1 jerk)
B) Front squats
5@ 70%
5@ 74%
3x5 @ 77%%
C) Accessory:
3x
30 Russian twists
20 Slow knee tucks
Optional:
4 x 12 JM press
4 x 12 Pendlay row
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