BBC Weightlifting - Friday session Workout
Warm-up:
3x
15/12 Calories erg
10 Kettlebell swings
10 Goblet squats
10 Arnold press with single kettlebell
20 Starfish crunches
20 x 2 Power snatches @ 60%, lift every 1:00 minute.
Every minute on the minute for 12:00 minutes of:
2 “Power clean and push jerks” @ 60%
Core:
Sandbag bearhug hold, 5 x 1:00 min
Bonus:
4 x 15 Banded chest to bar pull-ups
3 x 15+15 Seated 1-arm shoulder press
4 x 12 Weighted hip extensions on GHD
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