BM Program

Clean & jerk

2 muscle clean 2 tall jerk 2 jerk

2 x empty bb 2 x 40

1 power clean 3 paused jerk (dip 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

1 x 75%

1 x 80%

1 squat clean 1 jerk 3 x 85%

Deadlift

1 x 5 65%

1 x 4 70%

1 x 3 75%

1 x 2 80%

1 x 5 70%

1 x 4 75%

1 x 3 80%

1 x 2 90%

Clean & jerk

2 muscle clean 2 tall jerk 2 jerk

2 x empty bb 2 x 40

1 power clean 3 paused jerk (dip 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

1 x 75%

1 x 80%

1 squat clean 1 jerk 3 x 85%

cluster

find 3RM (tecnico) start from 65% clean & jerk

Front squat + jump 1 x 5 60% 5 squat jump max speed 2 x 3 70% 5 squat jump max speed 2 x 3 80% 3 depth jump 2 x 3 85% 3 depth jump

(post metcon)

for time:

50 cal ski erg

25 ring muscle up

40 cal ski erg

20 ring muscle up

30 cal ski erg

15 ring muscle up

20 cal ski erg

Skin the cat

8 x 2-3

10 min work

triple under