BM Program

GYMNASTIC CONDITIONING

5 Set

3’ AMRAP

400m run

max legless rope climb

Rest 1 min tra i set

CONDITIONING

0:00-7:00

For Time:

40/32 cal row

30 GHD sit up

20 bar muscle up

7:00-10:00

Rest

10:00-16:00

For Time:

40/32 cal row

30 GHD sit up

15 bar muscle up

16:00-19:00

Rest

19:00-24:00

For Time:

40/32 cal row

30 GHD sit up

10 bar muscle up

Score: segnare lo score di ogni round

GRIP STRENGTH & CORE

5 Set

30” dead hang on rope

40” double kettlebell front rack march 2x24/2x16

20” rest

WEIGHTLIFTING

Beginner – Snatch

2 Hang Muscle Snatch + 2 Power Snatch – 3xEB

2 Power Snatch + 2 OHS stop 3 position (receiving position, parallel position and bottom)

3 waves of Power Snatch: 3x60% 2x65% 1x70%

Snatch Pull – 4x3 100%

Advance – Snatch

2 Hang Muscle Snatch + 2 Snatch Balance + 2 OHS – 3xEB

Power Snatch + 2 Squat Snatch 2x50% 2x60%

3 waves of: Power Snatch + 2 Squat Snatch 65%, 70%, 75%

Squat Snatch 3x80%

Floating Snatch DL – 3x3 105%

GYMNASTIC

10’ EMOM

Max Ring Dip Unbroken

CONDITIONING

4 Rounds for time

25 Box Jump Over

21 Kettlebell Swing 24/16

12 Chest to Bar

Time cap: 15 min

GYMNASTIC & BODY ARMOR

Every 2’ x 5

Strict Pull Up (minimo 6 rep)

Strict KB High Pull (minimo 6 rep)