BM Program

Clean & jerk

3 jerk from split 3 jerk 3 tall clean 3 x empty bb

1 clean deadlift 1 power clean 2 jerk

1 x 50%

1 x 60%

1 hang squat clean 1 low hang squat clean 1 squat clean 1 jerk

1 x 65%

1 x 75%

1 x 80%

1 squat clean 2 jerk

3 x 85%

power clean stop 1” half squat (receiving position) 3 x 3 70% clean

Front squat + squat jump (16-24kg) 1 x 5 65% 3 goblet squat jump 1 x 3 75% 5 goblet squat jump 1 x 3 85% 5 goblet squat jump

3 x 2 90% 3 goblet squat jump

cuban rotation

3 x 6 buffer 1

4 round (afap)

1 power snatch 85-90%

5 chest to bar

directly into

4 round (afap)

3 hang snatch 70/50

15 pull up

(post conditioning)

14 min, 20” on 10” off

a. max meters hs walk

b. max target burpee 20/15cm

c. max double dumbbell box step over (heavy load)

Back squat

1 x 5 60% 1 x 5 65% 1 x 5 70%

4 x 4 80%

4 superset

front rise (6 eccentriche + 6 esplosive)

ghd hip extension (6 eccentriche + 6 esplosive)