BM Program

Snatch

cuban rotation

3 x 6 buffer 1

2 muscle snatch 2 power snatch 2 squat snatch

2 x empty bb

2 x 40% snatch

1 snatch pull hold (rimanere 1”sull’avampiede al termine del pull) 2 power snatch

1 x 60%

1 x 65%

1 snatch pull hold 2 squat snatch

1 x 70%

2 x 75%

squat snatch

1 x 3 80%

1 x 3 83%

3 x 3 85%

squat snatch from hip

3 x 3 65%

3 snatch deadlift 1 snatch pull

2 x 95%

2 x 105%

1 press 2 push press 3 jerk

4 x buffer 1 (arrivare al 90-95% del press)

In 6 min

Trovare 1rm di overhead squat (da rack)

In 3 min

21 burpee over the bar

amrap hang clean 80/55

3 min rest

In 3 min

18 burpee over the bar

amrap hang clean 90/60

3 min rest

In 3 min

15 burpee over the bar

amrap hang clean 100/70

every 2 min x 6

1-3 half L-sit rope climb (partenza da seduto)

4 round, 1 min on 1 min off

ghd sit up

directly into...

5 round

20" hollow position hold 2x2,5/2x1,25

40" reverse snow angel 2x2,5/2x1,25