BM Program

2 power clean 2 push press 2 jerk

3 x empty bb

1 power clean 3 paused jerk (puse in dip / catch)

1 x 50%

1 x 60%

3 x 65%

1 power clean 2 jerk

1 x 70%

2 x 80%

2 squat clean 1 jerk

1 x 75%

3 x 80%

3 min amrap

ring muscle up

2 min rest

3 min amrap

ring muscle up

2 power clean 2 push press 2 jerk 3 x empty bb

1 power clean 3 paused jerk (puse in dip / catch) 1 x 50% 1 x 60% 3 x 65%

1 power clean 2 jerk 1 x 70% 2 x 80%

2 squat clean 1 jerk 1 x 75% 3 x 80%

Front squat 1+½ (squat in buca, risalgo al parallelo con stop 1", scendo in buca e chiudo lo squat)

1 x 3 40% 1 x 3 50% 1 x 3 60% 3 x 3 buffer 1

Front squat

3 x 3 80%

6 rounds of complex, 60/40 bb complex: 6 rounds 1 power snatch 1 hang power snatch 1,5 min rest between rounds

Jerk da rack

5 x 3 75%

run + rower

3 x 400m run + 400 m row rest 1’ tra i set

2 x 500m run + 500 m row rest 1’30” tra i set

1 x 600m run + 600 m row