BM Program

Deadlift

1 x 6 55% 1 x 6 65%

emom 3’ 4 deadlift 70%

emom 3’ 3 deadlift 75%

emom 3’ 2 deadlift 80%

emom 3 1 deadlift 85%

Hang muscle snatch 5 x 4 buffer 1

Gymnastic

every 1:30 min x 6

50% max ub ring muscle up

5 round not for time

15 ring dip

20 double db deadlift 3030/2525

5 round not for time

1-3 strict ring muscle up

6 heavy thruster (circa 70% 1rm clean and jerk)

5 min amrap

5 ring muscle up

5 thruster 60/40

10 min emom

1 clean & jerk 75%

6 set

6-8 single arm bent over row (mano in appoggio su panca)

Row

4 x 1000

2 min rest tra i set, cercare di tenere un ritmo costante