BM Program

WEIGHTLIFTING PROGRAM

2 muscle clean 2 paused jerk 1 jerk

3 x empty bb

1 power clean 3 paused jerk (dip pause, catch pause)

1 x 50%

1 x 60%

2 x 65%

1 squat clean 3 jerk

1 x 70%

2 x 75%

3 squat clean 1 jerk

3 x 75%

paused above knee squat clean

1 x 3 50%

1 x 3 60%

1 x 3 70%

2 x 3 80%

Back Squat

1 x 7 50%

1 x 5 65%

5 x 5 75%

2 round (medium pace)

800m run

1000m row

2 min rest