BM Program

Clean & Jerk

2 tall jerk 2 front 2 tall clean

3 x eb

2 power clean 1 push press 2 jerk

1 x 50%

1 x 60%

1 x 65%

2 squat clean 2 jerk

1 x 65%

1 x 75%

3 x 80%

Squat clean stop 1” above knee

2 x 3 70%

2 x 3 80%

Front squat

1 x 6 50%

1 x 6 60%

1 x 3 70%

7 x 3 80%

recupero max 1'

Box jump max height

4 x 2

Clean & Jerk

2 tall jerk 2 front 2 tall clean

3 x eb

2 power clean 1 push press 2 jerk

1 x 50%

1 x 60%

1 x 65%

2 squat clean 2 jerk

1 x 65%

1 x 75%

3 x 80%

every 3 min x 4, afap

25/20 chest to bar

6 hang power clean 80/55

every 3 min x 5

300m row

bb complex 80-85% snatch

1 deadlift

2 hang snatch

2 overhead squat

2 min time cap

12 min emom

odd: 3 ring muscle up + 5 ring dip

even: 1 squat snatch, carico a salire ad ogni round

6 x 8-6 weighted strict pull up

For time:

4 round

20/16 cal bike

60" plank