BM Program

Clean & jerk

3 jerk from split 3 jerk 3 tall clean

3 x empty bb

1 clean deadlift 1 power clean 2 jerk

2 x 50%

1 hang squat clean 1 low hang squat clean 1 squat clean 1 jerk

1 x 60%

1 x 70%

1 x 75%

1 squat clean 3 jerk

3 x 80%

clean deadlift 2 stop (1” below 1” above knee)

4 x 5 90% clean

6 min amrap

ring muscle up

Clean & jerk

3 jerk from split 3 jerk 3 tall clean

3 x empty bb

1 clean deadlift 1 power clean 2 jerk

2 x 50%

1 hang squat clean 1 low hang squat clean 1 squat clean 1 jerk

1 x 60%

1 x 70%

1 x 75%

1 squat clean 3 jerk

3 x 80%

clean deadlift 2 stop (1” below 1” above knee)

4 x 5 90% clean

Front squat (leggero) uscita esplosiva dalla buca

1 x 5 60%

1 x 5 65%

4 x 3 70%

Complete at medium pace: Linda form 10 to 1 (10.9.8.7…..1) reps for time deadlift 1,5BW bench press 1BW clean 0,75BW

In 10 min Find 5rm hang power clean