BM Program

Clean & Jerk 2 tall clean 2 jerk from split (squat jerk) 2 front sq stop 2" bottom 3 x eb

1 power clean 1 front squat 2 jerk 1 x 50% 1 x 60% 1 x 65%

2 squat clean 2 jerk 1 x 65% 1 x 75%

1 squat clean 1 jerk 2 x 80% 1 x 85% 1 x 90% 1 x 95%

Clean pull 2 x 4 95% 3 x 2 105%

Front squat + 3 box jump max height 1 x 5 60% 1 x 5 70% 1 x 3 75% 1 x 3 80% 4 x 2 85%

12 min emom

A - 4/4 kneeling kb bottom up press buffer 2

B - 6/6 one hand kb push press buffer 1

C - 6-8 Dumbbell high pull

10 min emom

odd: 5 deficit strict handstand push up

even: 5 weighted chin up

Front squat + 3 box jump max height

1 x 5 60%

1 x 5 70%

1 x 3 75%

1 x 3 80%

4 x 2 85%

(post metcon)

6 round

30" max effort air bike

30" rest

30" max effort ski erg

30" rest

max rep tng (for quality) deadlift 140/105

2 min rest

every 30" x 16 (8 min)

1 heavy clean and jerk

3 km row

lavorare con s/m basso (15-20) e vogate potenti