BM Program

1 muscle clean into squat 2 push press 3 jerk 3 x empty bar

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

Clean and jerk 1 x 1 75% 1 x 1 80% 1 x 1 85% 1 x 1 90% 3 x 1 93-95%

Power clean stop 1” receiving pos (half squat) 4 x 2 buffer 1 (75-80%clean)

Front squat

1 x 5 60%

1 x 5 70%

1 x 3 80%

1 x 2 85%

3 x 1 90%

Front squat

1 x 5 60%

1 x 5 70%

1 x 3 80%

1 x 2 85%

3 x 1 90%

6 min emom

5 hang power clean at 60% afap

1 min rest

5 min emom

3 power clean 70% tng afap

1 min rest

4 min emom

2 power clean 80% tng

1 min rest

8 min to find

1rm power clean

every 1:30 min x 8

max ub toes to bar

4 superset

8 pistol squat sx + 8 pistol squat dx (senza mai appoggiare il piede a terra)

15 metri bear crawl