BBC Weightlifting - Keskiviikko Workout
WARM-UP
3 Rounds of:
:45s Row erg
10 Kettlebell swings
10 Goblet squats
10 Arnold press with one kettlebell
5 High box jumps
SNATCH
15 x (1+1) @ 65-70%.
Lift every :45s
CLEAN AND JERK
10 Sets of 2 x (1+1) @ 70%.
Lift every 1:30s
Sets of 3, climbing weight up to 85%
(OPTIONAL) BONUS
3-4 Rounds of:
12 Snatch grip bent over row
8-10 Strict toes to bar
12 Dual dumbbell 45-degree chest supported seal rows
10+10 1-arm sideplank hip touches
20 Candle stick toe touches
12 Toes up romanian deadlifts
12 Spanish squats
Not for time
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