BM Program

Clean & jerk

3 tall jerk 3 front squat 3 hip muscle clean

3 x eb

1 power clean 3 paused jerk (pause in dip)

1 x 55%

2 x 65%

1 squat clean 2 jerk

1 x 65%

1 x 75%

1 x 80%

1 squat clean 1 jerk

1 x 85%

1 x 90%

1 x 95%

Find 1RM of the day

2 squat clean 2 push press 2 cluster

Find max load in 4 set, start from 60%

Every 90” for 5 rounds

3 front squat 80 % 3 box jump (arrivo a gambe tese)

Every 90” for 5 rounds

2 front squat 85% 4 box jump (arrivo a gambe tese)

Strict ring muscle up work

5 set

• opzione 1: 1-3 strict ring muscle up, con aiuto di elastici o Gymnastic Forza

• opzione 2: 3-4 ring muscle up con eccentrica lenta

• opzione 3: 3 false grip ring chest to bar + 3 transizione lente agli anelli bassi

In 6 min

trovare 3rm

hang squat snatch

every 3 min x 5

200m run

3 overhead squat* 70/50 (from rack)

5 wall facing handstand push up

time cap 2 min

*provare a lavorare con con una presa più stretta

5 x 5 overhead squat (from rack) buffer 1

5 min amrap burpee box jump over