BM Program

Snatch

2 hip muscle snatch 2 hip sq snatch 2 sn deadlift 2 x 3 eb 2 x 40%

2 power snatch 2 squat snatch

1 x 50%

1 x 60%

Squat snatch

1 x 3 65%

1 x 3 70%

1 x 2 75% 1 x 2 80% 1 x 1 85%

2 x 1 90%

Floating squat snatch 3 x 3 60%

Snatch deadlift 2 stop, below/above knee 2 x 4 90% 2 x 4 100%

2 push press 1 power jerk 1 x 50% jerk 1 x 60% 3 x 65-70% (tecnici)

Back squat

1 x 8 60%

1 x 6 70%

1 x 4 80%

1 x 2 85%

2 onde

5 superset

max ub toes to bar

max ub deficit strict hspu (10-20cm)

2 min rest

8 rounds for quality

1 L-sit rope climb

3 back squat at heavy load

max deficit hspu

1 min rest

Overhead squat

4 x 6 buffer 3

4km row easy pace