BM Program

2 muscle clean into squat 2 jerk from split (oppure squat jerk) 2 jerk

2 x eb

2 x 40%

1 power clean 2 jerk

1 x 50%

1 x 60%

1 x 70%

1 squat clean 3 jerk

1 x 75%

1 squat clean 2 jerk

1 x 85%

1 squat clean 1 jerk

1 x 90%

2 onde

Strict ring muscle up at Gymnastic Forza

5 x 6-8

2 muscle clean into squat 2 jerk from split (oppure squat jerk) 2 jerk 2 x eb 2 x 40%

1 power clean 2 jerk 1 x 50% 1 x 60% 1 x 70% 1 squat clean 3 jerk 1 x 75%

1 squat clean 2 jerk 1 x 85%

1 squat clean 1 jerk 1 x 90% 2 onde

Front squat 5 MAV

Partire dal 60%, salire di 3% a set fino a cedimento tecnico, risalita sempre veloce

10 min emom

1 clean (any style) 70/50

1 clean (any style) 80/55

1 clean (any style) 90/60

1 clean (any style) 100/70

1 clean (any style) 110/75

1 clean (any style) 120/80

2 celan (any style) 70/50

2 celan (any style) 80/55

2 celan (any style) 90/60

2 celan (any style)100/70

2 celan (any style) 110/75

2 celan (any style) 120/80

directly into 800m run afap

Press

4 x 70%

3 x 75%

2 x 85%

2 x 90%

1 x 95%

find 1rm

1 x 6 70%

8 min emom

3-5 top half toes to bar