BM Program

2 power clean 2 push press 2 jerk

3 x empty bb

1 power clean 3 paused jerk (puse in dip / catch)

1 x 50%

1 x 60%

3 x 65%

1 power clean 3 jerk

1 x 70%

2 x 80%

3 squat clean 1 jerk

1 x 70%

1 x 80%

1 x 83%

Front squat 1+½ (squat in buca, risalgo al parallelo con stop 1", scendo in buca e chiudo lo squat)

1 x 3 40%

1 x 3 50%

1 x 3 60%

3 x 3 buffer 1

Front squat

3 x 3 80%

Bear Complex

5 rounds for load

7 unbroken sets of this complex

power clean

front squat

push press

back squat

push press

I complex può essere eseguito unendo i movimenti di power clean e front squat come da video

10 min to find

3rm squat clean from ground

paused snatch deadlift (1”below 1”above knee)

4 x 4