BM Program

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Coach

BMProgram

PROGRAM

PRE SEASON

Clean & jerk

3 Jerk from split 3 front squat stop1”bottom 3 tall jerk 3 x eb

1 power clean 3 paused jerk 1 x 50% 1 x 60% 3 x 70%

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

2 squat clean 1 jerk 2 x 80%

Floating squat clean 3 x 3 75-85%

For time:

3 round

30 ghd sit up

30m handstand walk

CLASS PLUS

Ring Dip

8 min emom

3-5 strict/weighted/kipping/bended

COMPETITOR

Emom 20’:

I: 18 handstand push up

II: ½ pegboard

III: 6 devil press 2x22,5/15kg

IV: 20 wall ball

CLASS

STRENGTH STAMINA

20 min emom, (no score)

a. chest to bar / pull up (amrap tecnico)

b. 10 box jump (lavoro pliometrico)

c. 1-2 rope climb / legless rope climb / lavoro tecnico

d. max unbroken press 40/30

CONDITIONING

for time:

800m run

MOBILITY

AEROBIC CAPACITY

Post work out, no rest

20 min row (light pace)

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