BM Program

Clean & jerk

1 muscle clean 2 tall jerk 2 Front squat

3 x eb

1 power clean 2 jerk

1 x 60%

2 x 70%

1 squat clean 2 jerk

1 x 75%

2 x 80%

1 squat clean 1 jerk

1 x 85%

1 x 90%

1 x 95%

Find 1RM

1 power clean 2 paused jerk (dip)

1 x 70%

2 x 75%

Front squat 1210 tempo

1 x 3 50%

1 x 3 60%

1 x 3 70%

1 x 2 75%

Front squat

4 x 4 78%

Eseguire 4 tuck jump dopo ogni set

Heavy ring muscle up (vest/strict)

5 x 2-4

7 min to find

1 rm of squat clean and jerk

every 2 min x 5

2 squat clean tng 85%

active rest at rower

5 superset

5 bench press, buffer 2

max UB meters handstand walk

1 min rest

6 set

2-4m handstand walk to wall

directly into max ub strict handstand push up

10 min emom

1 tire flip + amrap sledgehummer

odd: sx

even: dx