BM Program

WEIGHTLIFTING

Snatch

7 min emom

1 squat snatch 70-75

Rest 2 min

7 min emom

1 squat snatch 75-80%

Rest 2 min

7 min emom

1 squat snatch 80-85%

GYMNASTIC

4 set

1-5 weighted ring muscle up.

Rest 2 min tra i set.

4 set

max unbroken ring muscle up.

Rest 90” tra i set

CONDITIONING

For Time:

5 Round

50 double under

10 thruster 50/35

10 lateral burpee over bar

CONDITIONING  

24 min emom (for quality)

• 12/9 cal air bike (50”)

• 50 double under

• max deadlift 120/85

• max push up