BM Program

Clean and jerk

3 press 3 tall jerk 3 tall clean

3 x eb

1 power clean 3 paused jerk (pausa nel dip)

1 x 50%

1 x 60%

1 x 65%

1 squat clean 2 paused jerk

1 x 70%

1 x 75%

2 x 80%

emom 12

Min A - 1 squat clean 2 jerk 75-80%

Min B - 2 squat clean 1 jerk 75-80%

Back squat

1 x 8 60%

1 x 8 65%

1 x 8 70%

2 x 6 75%

2 x 4 80%

2 x 2 85%

Back squat 3130 tempo

3 x 2 75%

Back squat

Find 2 rm

emom 12 min

1 squat clean 2 jerk 75-80%

5 sets

complete afap

200m run

directly into max UB thruster 60/40

2 min rest

emom 12 min

1 squat clean 2 jerk 75-80%

3 x 1000m / 1 min easy

Row three 1000 meter pieces. Row for one minute at light pressure between each 1000.

Button Sequences

PM3/PM4: B-D-C-D-B-A-C-C-C-C-C-A-A-A-A-B-E

PM5: B-D-D-A-D-B-A-C-C-C-C-C-A-A-A-A-B-E

8 min emom

10-20 sec dragon flag + 10-20 sec hollow body position