BM Program

2 muscle clean into squat 2 jerk from split (oppure squat jerk) 2 jerk

2 x eb

2 x 40%

1 power clean 2 jerk

1 x 50%

1 x 60%

1 x 70%

2 onde di...

1 squat clean 2 jerk 80%

1 squat clean 2 jerk 85%

1 squat clean 1 jerk 90%

1 squat clean 1 jerk 95%

1 x max tecnico

every 3 min x 5

pegboard climb (intera o a metà)

15m handstand walk afap

2 muscle clean into squat 2 jerk from split (oppure squat jerk) 2 jerk

2 x eb

2 x 40%

1 power clean 2 jerk

1 x 50%

1 x 60%

1 x 70%

2 onde di...

1 squat clean 2 jerk 80%

1 squat clean 2 jerk 85%

1 squat clean 1 jerk 90%

1 squat clean 1 jerk 95%

1 x max tecnico

Front squat

3 MAV

Partire dal 70%, salire di 3% a set fino a cedimento tecnico, risalita sempre veloce

every 3 min x 5

6 double box step over

max ub reps of bar complex

1 toes to bar

1 muscle up

time cap 2 min

complex ladder up

partendo da 60/40, ogni 2 minuti parti con un carico più alto del precedente blocco e continua fino a che riesci a completare il complex

1 clean (any style)

1 front sqau

1 jerk

1 thruster

10 min emom

2-3 weighted strict ring dip

2 min on 1 min off x 3 set

12/9 cal row then amrap double under