BM Program

Clean & jerk

2 muscle clean 2 front squat 2 tall jerk

3 x empty bb

1 power clean 3 paused jerk (2 pause dip/catch)

1 x 50%

1 x 60%

1 x 65%

1 x 70%

1 squat clean 3 jerk

1 x 75%

2 x 80%

2 squat clean 1 jerk

1 x 80%

2 x 85%

cluster

3 x 2 75% clean & jerk

8 x 3 bouncing hang clean and jerk, carico a salire a partire dal 70%

10 min emom

2-5 wall facing handstand push up

(post conditioning)

For time

10 round

7m hs walk

4 double db box step over 25/25

200m run

1 min rest

6 set

max unbroken bar muscle up

3 x 2000m, 3 min rest

Concept 2 Logbook

5 superset

10-12 kettlebell shrug

10-20" L-sit alle parallele