BM Program

Snatch

1 tall snatch 2 snatch drop 3 press snatch grip

3 x empty bb

1 snatch pull no feet 2 power snatch

1 x 50

2 x 60

1 snatch pull no feet 2 squat snatch

1 x 65

1 x 70

Squat snatch

1 X 2 75%

1 x 2 80%

2 x 2 85%

2 X 1 90%

paused snatch deadlift (1”below1”above knee)

4 x 4 105% snatch

1 push press 3 power jerk

4 x buffer 1 (70-80% jerk)

9 min emom

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

weighted pull up

6 set, ramping a partire dal 60%

2 power clean

2 push press

2 push jerk

1:30 min rest

complete for time

200m run

9 clean 90/60

200m run

7 clean 100/70

200m run

5 clean 110/80

3 min rest

8 min to find

1RM squat clean

3 min rest

3 min amrap of burpee bar muscle up

Deadlift

1 x 8 60% 1 x 6 65% 1 x 4 70%

1 x 2 75%

1 x 8 63% 1 x 6 68% 1 x 4 73%

1 x 2 78%

for time

30 wall ball

30 cal air bike

30 wall ball