BM Program

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%

Power jerk (tecnico) stop 1” dip/catch

directly into max ub chin up

4 x 3 60-70%

Back squat

1 x 6 50%

1 x 6 60%

1 x 4 70%

4 x 4 RPE 9

Back squat 3130 tempo

3 x 2 75%

8 min amrap

4+4 strict hspu

4+4 strict pull up

every 3 min for 6 times (from the ground) max ub front squat at 80/55 kg then max reps of front facing burpee time cap 2 min 8 min amrap 4+4 hspu 4+4 pull up

6 superset

5-8 strict toes to bar

8-10 banded pull down

4 superset at light weight

max barbell curl 20/15

max lateral rise 2x10/2x5