BM Program

Clean & Jerk

2 tall clean 2 jerk from split (squat jerk) 2 front sq stop 2" bottom

3 x eb

1 power clean 1 front squat 2 jerk

1 x 50%

1 x 60%

1 x 65%

2 squat clean 2 jerk

1 x 65%

1 x 75%

1 squat clean 1 jerk

2 x 80%

1 x 85%

2 x 90%

Clean pull stop 1" above knee

2 x 3 90%

2 x 3 100%

False grip chest to ring

5 x 3-5 (portare gli anelli il più possibile verso l'addome

Gorilla row 2 kettlebell

4 x 8 buffer 1

Clean & Jerk

2 tall clean 2 jerk from split (squat jerk) 2 front sq stop 2" bottom

3 x eb

1 power clean 1 front squat 2 jerk

1 x 50%

1 x 60%

1 x 65%

2 squat clean 2 jerk

1 x 65%

1 x 75%

1 squat clean 1 jerk

2 x 80%

1 x 85%

2 x 90%

Clean pull stop 1" above knee

2 x 3 90%

2 x 3 100%

Not for time

5 round

50% max ub ring muscle up

3 front squat 80%

7 min emom

5 burpee otb

then amrap bb complex 70/50

power snatch

hng power snatch

overhead squat

8 rounds for quality, complex

6 toes to ring

3 muscle up

6 ring dip

Hang power clean

4 x 6 buffer 2