BM Program

Cuban press plate/dumbbell (warm up)

2 x 6-8

2 muscle snatch from hip 2 push press snatch grip 2 snatch drop

1 x empty bar

1 x 30% snatch

2 x 40%

1 snatch drop 2 snatch balance 3 ohs

2 x 60%

2 snatch balance 2 ohs

1 x 70%

1 x 80%

1 x 90%

2 x 95%

Back Squat

5x5 75%

Strict ring muscle up at Gymnastic Forza

5 x 6-8

Snatch

2 muscle snatch 2 hip power snatch 2 hip squat snatch 2 x eb 2 x 40%

2 power snatch 2 squat snatch 1 snatch balance 1 x 50% 2 x 60%

2 squat snatch 1 snatch balance 1 x 65% 2 x 70%

squat snatch

1 x 3 75% 2 x 3 80% 2 x 2 85%

1 hang squat snatch 1 low hang squat snatch 1 squat snatch 3 x 60-70% tecnico

4 superset

max ub bar muscle up

3 power jerk (da rack) 75-80%

every 4 min for 6 rounds

400m row

7 deadlift 130/90

time cap 3 min

Press 1 x 6 50% 1 x 6 60% 1 x 4 70% 1 x 4 80% 2 x 2 90%

1 x 8 60%

Bulgarian squat + squat jump gambe tese

(6/6 + 4) x 4 sets