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 55% 1 x 65% 3 x 70%

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

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

1 squat clean 1 jerk 2 x 85% 2 x 88%

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

1 x 3 80% 2 x 2 85% 2 x 1 90%

8 round afap

200m run

3 bouncing clean and jerk 80/55

12 min to find 1rm 1 power clean 1 hang squat clean 1 front squat every 2 min x 6 8 burpee, directly into 1 jerk (from rack) partire dal 60% ed incrementare il carico ad ogni set fino a trovare l'1rm

8 superset

15-20 ghd sit up

1 legless rope climb (half target)

1 min rest

4 superset

6 barbell bench press

6 dumbbell bench press

6 eccentric push up

1:30 rest