BM Program

Snatch

1 muscle snatch 2 ohs 3 sots press

3 x empty bb

1 muscle snatch 2 hip snatch 3 snatch balance

1 x empty bb

2 x 50%

1 snatch deadlift 3 hip squat snatch

3 x 60%

hang squat snatch

1 x 3 70%

1 x 3 75%

1 x 2 80%

low hang squat snatch

1 x 2 70%

1 x 2 75%

1 x 2 80%

squat snatch

1 x 2 75%

1 x 2 80%

3 x 1 83%

Snatch pull from deficit

3 x 3 100% snatch

Paused (dip) power jerk

4 x 2 buffer 2 (carico tecnico)

Gymnastic

10 min work on obstacle hsw

every 1:50 min x 7

50% max ub ring muscle up

Back squat stop 1” bottom

1 x 6 50%

1 x 4 60%

1 x 4 70%

Find 4RM (of the day)

5 round not for time

3 front squat 75%

10m obstacle handstand walk

Power clean tng

4 x 4 75% circa

6 set

4-6 half rig toes to bar