BBC Weightlifting - Friday session Workout
A) Clean worksets
EMOM for 10 minutes of: power clean + clean @ 82%
B) Squats
Front squats 4 x 6 @60%
C) Accessory
3-4 Rounds of:
8 Pendlay rows - moderate weight
10+10 1-arm DB row - moderate
12 Hip extension with pause at top
Rest 60-90s between rounds.
Weighted sit-ups, 4 x 12 - moderate weight
Rest 60-90s between sets.
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