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 snatch balance

1 x 50%

2 x 60%

2 squat snatch 1 snatch balance

1 x 65%

2 x 70%

squat snatch

1 x 3 75%

2 x 3 80%

2 x 2 85%

1 hang squat snatch 1 low hang squat snatch 1 squat snatch

3 x 60-70% tecnico

1 Push press + 3 tall jerk (no split)

4 x max tecnico

Back squat

1 x 5 70%

1 x 3 80%

1 x 1 85%

1 x 5 75%

1 x 3 85%

1 x 1 90%

1 x 7 70%

7 set

3-5 straight leg strict toes to bar

directly into max ub toes to bar

8 rounds for quality

50 double under

gym complex

5 ttb

5 bar mu

max ub ctb

1 min rest

(post metcon)

1000m row afap

directly into 7 min to find 1RM front squat from rack

Back squat

1 x 5 70%

1 x 3 80%

1 x 1 85%

1 x 5 75%

1 x 3 85%

1 x 1 90%

1 x 7 70%

Tabata air bike