BM Program

Clean & Jerk

3 muscle clean from hip 3 front squat 3 jerk from split (or squat jerk)

3 x eb

2 muscle clean 2 paused jerk (dip)

1 x 50%

2 x 60%

2 power clean 2 paused jerk

1 x 65

2 x 70

1 squat clean 2 paused jerk

1 x 75%

4 x 80%

power clean stop 1” receiving pos

3 x 3 70-80%

Ring muscle up

4 x 50% max ub (lavoro sulla tecnica)

Clean & Jerk

3 muscle clean from hip 3 front squat 3 jerk from split (or squat jerk)

3 x eb

2 muscle clean 2 paused jerk (dip) 1 x 50% 2 x 60%

2 power clean 2 paused jerk

1 x 65 2 x 70

1 squat clean 2 paused jerk 1 x 75% 4 x 80%

power clean stop 1” receiving pos 3 x 3 70-80%

8 min emom

odd: max front squat 80% even: max ring muscle up

4 rounds at max effort 20m hs walk directly into max ub ring muscle up rest 3 min (post metcon) 6 rounds at medium pace 1 legless rope climb 6 overhead kb box step over 24/16

1 min on, 1 min off x 6 (12 min) ghd sit up

5 superset

10-12 double dumbbell bent over row

10-12 double dumbbell press

1 min rest

(usare due coppie di dumbbell differenti)