BM Program

3 Jerk from split 3 front squat stop1”bottom 3 tall jerk 3 x eb

1 power clean 3 paused jerk 1 x 50% 1 x 60% 3 x 70%

1 squat clean 2 jerk 1 x 75% 3 x 80%

Floating squat clean 3 x 3 75-85%

Front squat emom 12’ Min A - 3 front squat 80% Min B - 3 box jump max height Min C - 2 front squat stop 1”half squat (lowering) 80%

3 Jerk from split 3 front squat stop1”bottom 3 tall jerk

3 x eb

1 power clean 3 paused jerk

1 x 50%

1 x 60%

3 x 70%

1 squat clean 2 jerk

1 x 75%

3 x 80%

Floating squat clean

3 x 3 75-85%

For quality:

3 round

10 muscle snatch 50/35

15/10 strict ring dip

For quality:

1 clean 80%

200m run at recovery pace

1 clean 85%

200m run at recovery pace

1 clean 90%

200m run at recovery pace

1 clean 95%

200m run at recovery pace

1 clean 100%

200m run at recovery pace

1 clean 95%

200m run at recovery pace

1 clean 90%

200m run at recovery pace

1 clean 85%

200m run at recovery pace

directly into...

2 min amrap

clean 100/70

8 min emom

2 push jerk from rack 80%

2 jump over the box (non toccare il box) 60/50

Bent over row

4 x 10, buffer 2

Eseguire SOLO il lavoro di strength della class.

Al posto del conditioning eseguire 12 min di row ad intensità media.

5 superset

12-15 reverse fly

10-12 french press