BM Program

WEIGHTLIFTING

Clean & Jerk

2 Power Clean + 2 Push Press + 2 Tall Jerk – 3xEB

3 Power Clean + 2 Push Press + 1 Jerk – 2x50% 3x60%

1 Clean Pull + 2 Power Clean + 1 Power Jerk – 2x60% 2x65% 2x70%

2 Power Clean + 1 Jerk – 2x80% 3x85%

1 Power Clean + 1 Jerk – 3x90%

STRENGTH

4 set, recupero libero

• 5-7 (per braccio) one arm kb push press, buffer 1

• 3 floating clean pull 105%

GYMNASTIC

Test:

Max unbroken chest facing strict handstand push up.

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CONDITIONING

3 Rounds For Time

25/20 cal air bike

5 wall walk complex*

15 toes to bar

5 wall walk complex*

15 toes to bar

*wall walk complex: 1 wall walk + 1 wall facing strict handstand push up

WEIGHTLIFTING

Beginner – Clean & Jerk

3 Muscle Clean + 1 Power Jerk

3xEB

1 Clean Pull + 2 Hang Power Clean + 1 Power Jerk – 2x50 2x60%

2 Power Clean + Power Jerk – 3x70%

2 Squat Clean + Power Jerk – 4x80%

Clean Pull – 4x3 100%

Advance - Clean & Jerk

2 Power Clean + 2 Push Press + 2 Tall Jerk – 3xEB

3 Power Clean + 2 Push Press + 1 Jerk – 2x50% 3x60%

Clean Pull + Power Clean + Squat Clean + Power Jerk – 2x60% 2x65% 2x70%

2 Squat Clean + 1 Jerk – 2x80% 3x85%

Squat Clean + Jerk – 3x90%

Floating Clean Pull – 4x3 105%

STRENGTH

Deficit 4cm deadlift

1 x 5 60%

1 x 5 65%

1 x 3 70%

1 x 3 75%

5 x 3 80%

STRENGTH

In 15 min

3 set di ramping per raggiungere il carico di lavoro

5 x 3 Press da terra, buffer 1

SKILL

In 15 min, 8 set a carico tecnico

2 Power Clean

2 Press

2 Push Press

2 Push Jerk

CONDITIONING

For time:

30 Jerk unbroken*

*Penalty: 5 burpee every brake

Time cap: 10 min

Rx: 70/50

Scaled 1 - Master 40+: 60/40

Scaled 2 - Master 45+: 50/35

Rookie: <50/35