BM Program

For time:

6km row

Front squat

front squat stop 2” bottom

1 x 5 40%

1 x 5 50%

1 x 5 60%

1 x 3 70%

front squat

1 x 5 75%

5 x 5 80%

Deadlift

1 x 5 70%

1 x 3 75%

1 x 2 80%

1 x 1 85%

1 x 1 90%

1 x 3 80%

1 x 1 85%

1 x 1 90%

1 x 1 95%

Pendlay row

5 superset

6 pendlay row + 6 zottman curl + 6 banded pull down

Press

emom 12

Min A - 3 press 80-83% (buffer 1)

Min B - 6 push press esplosivi (stesso carico del press)

Lavoro tecnico su muscle up e handstand walk