BM Program

Clean & jerk

2 muscle clean 2 tall jerk 2 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%

2 squat clean 1 jerk

3 x 75%

cluster

3 x 3 70% clean & jerk

Strict ring muscle up (con elastici se necessario)

3-3-2-2-2-2-1-1

Clean & jerk

2 muscle clean 2 tall jerk 2 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%

2 squat clean 1 jerk

3 x 75%

cluster

3 x 3 70% clean & jerk

every 3 min x 3

8 thruster ub es heavy as possible

4 wall walk afap

(post metcon) 5 rounds, at medium pace 400m run max unbroken hspu 1 min rest

5 x max ub muscle up

38 min emom (medium pace)

1.cal bike

2.cal skierg

3.cal row

4.rest