BM Program

Snatch

1 tall snatch 2 snatch drop 3 press snatch grip 3 x empty bb

1 muscle snatch 2 power snatch 1 x 50% 2 x 55%

power snatch 1 x 3 60% 1 x 3 65% 1 x 3 70% Find 3RM (tecnici) of the day

Squat snatch 1 x 2 80% 3 x 1 85%

paused snatch deadlift (1”below1”above knee) 4 x 4 90% snatch

Rebound Power jerk 4 x 4 buffer 2 (60-70%)

Back squat

1 x 10 50% 1 x 8 60% 1 x 6 70% 1 x 4 75% 4 x 4 RPE 8 (il carico nelle 4 serie può variare) 1 x 10 55%

5 superset

8 box jump over, lavorare in pliometria afap

1 legless rope climb 1 min rest

every 2 min for 6 rounds 5 press 50/35 directly into gym complex: 3 rounds 1 toes to bar 1 muscle up (post metcon) every 3 min for 15 min 3 rounds 3 toes to ring 2 ring muscle up 1 ring dip

Deadlift

1 x 6 50%

1 x 6 60%

1 x 4 65%

3 set per trovare 8rm