BM Program

Back Squat

5x 75%

3x 80 %

1x 85%

2 onde

Strict ring muscle up (con elastici se necessario)

3-3-2-2-2-2-1-1

10 min emom

odd: 5-10" front lever progression

even: 5-10" back lever progression

Snatch

1 muscle snatch from hip 2 tall snatch 2 power snatch

2 x eb

2 x 40%

2 power snatch 1 snatch balance

1 x 50%

2 x 60%

squat snatch

1 x 2 70%

squat snatch wave

1 x 2 80%

1 x 2 85%

1 X 1 90%

1 x max tecnico

3 onde

every 2' x 4

3 clean & jerk 75-80%

5-8 bar muscle up

10 min emom, ramp with load to reach an heavy single of clean and jerk

6 superset afap

1 rope climb legless

1 rope climb

3 power jerk form rack 75%

2 min rest

10 min amrap, for quality

gymnastic complex:

1 pull up + 1 chest to bar + 1 bar muscle up

5 superset

10 reverse snow angel (con dischi leggeri)

10 hollow body rock

30m kb overhead walking 2x24/2x16