BM Program

Clean & jerk

1 muscle clean 1 tall clean (squat) 1 tall jerk

3 x eb

1 power clean 3 paused jerk (pause in dip)

1 x 50%

2 x 60%

1 squat clean 2 jerk

1 x 65%

1 x 75%

1 x 80%

1 squat clean 1 jerk

1 x 85%

1 x 90%

2 x 95%

1 power clean 2 hang squat clean 2 power jerk

Find max load in 4 set, start from 65%

16 min amrap (medium peace)

2 pull up

2 chest to bar

2 muscle up

2+2 jerk 70/50 (from the ground)

14 min at (medium peace)

15 toes to bar

directly into 3 front squat 70/50

1 min rest

5 x max unbroken pull up

pieno recupero tra un set e l'altro

5 round

10"-20" L-sit max time

10 hollow v-up

10"-20" freestanding handstand