BM Program

Clean & jerk

1 muscle clean 2 paused jerk 2 jerk

3 x eb

1 power clean into squat 3 jerk

1 x 50%

1 x 60%

1 x 70%

1 squat clean 2 jerk

1 x 75%

1 x 80%

1 squat clean 1 jerk

1 x 85%

2 x 90%

1 clean deadlift 1 low hang power clean 2 low hang squat clean 1 jerk

Find max load in 4 set, start from 70%

Every 1:30 x 6

4 front squat 75% + 3 box jump (arrivo a gambe tese)

Every 1:30 x 6

3 front squat 80% + 4 box jump (arrivo a gambe tese)

In 6 min

Find 3rm

squat clean tng

In 6 min

Find 3rm

jerk (dai blocchi)

3 round

40/30 cal bike (medium pace)

max unbroken toes to bar

4 x 4 push jerk 70%

5 superset

6 kettlebell Z press

8 kettlebell horn curl