BM Program

3 Snatch drop 3 ohs

1 x empty bar

2 x 30%

2 snatch balance 2 back thruster snatch grip 2 ohs

1 x 50%

1 x 60%

1 x 70%

3 x 80%

Back Squat

5sx5 80%

Box jump

4 x 2 max height

Snatch

cuban rotation

3 x 6 buffer 1

2 muscle snatch 2 ohs 2 tall snatch

3 x empty bb

1 pause snatch pull 2 pause squat snatch (1”pause above knee)

1 x 50%

1 x 60%

2 x 65%

squat snatch

1 x 3 70%

4 x 3 75%

snatch deadlift 2 stop (below and above knee)

4 x 4 95% snatch

power jerk stop 2 stop - 1”dip 1” receiving position

4 x 2 buffer 2 (75-80% jerk)

(post metcon)

6 rounds at max effort 5 clean (any style) 110/80 max unbroken reps of complex: 1 muscle up 1 chest to bar 1 pull up 1 toest to bar 2 min rest

Back squat

1 x 10 50%

1 x 8 60%

1 x 6 70%

4 x 5 75%

every 2 min x 3, afap

10 burpee over the bar

15 cal row