BM Program

3 tall jerk 3 tall clean

3 x eb

1 muscle clean 3 paused jerk (pausa nel dip)

1 x 50%

2 x 60%

1 power clean 1 squat clean 2 jerk

1 x 65%

2 x 70%

2 x 75%

emom 12

Min A - 1 squat clean 2 jerk 75%

Min B - 2 squat clean 1 jerk 75%

Front squat 1210 tempo

1 x 3 50%

1 x 3 60%

1 x 3 70%

1 x 2 75%

Front squat

1 x 4 60%

1 x 4 70%

4 x 4 80%

Eseguire 3 kneeling jump dopo ogni set

emom 12

Min A - 1 squat clean 2 jerk 75%

Min B - 2 squat clean 1 jerk 75%

4 round afap

10 jerk 70/45

250m row

2 min rest

bent over row 5 x 6-8 reps buffer 1

5 superset

8-10 upright row

10-12 reverse V-fly

1 min rest