BM Program

Cuban press plate/dumbbell (warm up)

2 x 6-8

2 muscle snatch from hip 2 push press snatch grip 2 snatch drop

1 x empty bar

1 x 30% snatch

2 x 40%

3 snatch balance 3 ohs

1 x 60%

1 x 70%

2 x 80%

2 snatch balance 2 ohs

3 x 90%

Back Squat

5x 75%

3x 80 %

1x 85%

3 onde

Strict ring muscle up at Gymnastic Forza

5 x 6-8

Snatch

2 muscle snatch 2 hip power snatch 2 hip squat snatch 2 x eb 2 x 40%

2 power snatch 2 squat snatch 1 x 50% 2 x 60%

3 paused power snatch (stop above knee) 3 x 65%

2 paused squat snatch 5 x max tecnico

hip squat snatch

3 x 3 60-65%

4 superset

Power jerk 65-70%

15m handstandwalk

1 min rest

10 min emom, every min

2 jerk at heavy weight

directly into max ub strict toes to bar

(post metcon)

8 sets of complex at bar

1 strict ring muscle up

2 toest to ring

3 muscle up

4 ring dip

Back squat

1 x 6 50%

1 x 6 60%

1 x 4 70%

4 x 4 80%

One leg kettlebell deadlift - lavorare sulla stabilità

5 x 5/5

Dopo ogni set 3 box jump max altezza

3 round

1:30 max burpee over the bar

0:30 rest