BM Program

Back squat

1sx5 75%

1sx3 80%

1sx2 85%

1sx1 90%

1sx1 95%

Test 1RM

For time:

5-4-3-2-1

push press 70/45

ring muscle up

Snatch

sots press snatch grip

3 x 5 eb

2 muscle snatch 2 hip squat snatch

2 x eb

2 x 40%

power snatch stop 1” receiving pos (half squat)

1 x 3 50%

1 x 3 60%

2 x 3 65%

Complex

1 snatch deadlift 1 hang squat snatch 1 squat snatch 1 snatch balance

Find max load in max 5 sets

hip squat snatch

3 x 3 60-70%

For time:

5-4-3-2-1

push press 70/45

ring muscle up

5 superset

8 Pendlay row

8 rear fly

1 min rest

Landmine press (arrivare in blocco articolare sulla spalla)

4 x 8/8 veloce