BM Program

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%

Snatch pull 2 stop

2 x 3 90%

2 x 3 100%

Power jerk (tecnico) 1”pause dip + catch

4 x 3 50-60%

Back squat

1 x 6 65%

1 x 4 70%

1 x 9 70%

1 x 6 70%

1 x Max tecnico 80% (esaurimento tecnico)

Back squat 3130 tempo (3” a scendere 3” a salire)

3 x 2 80%

4 round

4 wall walk afap

directly into...

8 hang muscle snatch, buffer 2

1 min rest

Back squat

1 x 6 65%

1 x 4 70%

1 x 9 70%

1 x 6 70%

1 x Max tecnico 80% (esaurimento tecnico)

6 round

250m ski erg (max effort)

400m run (easy pace)