BM Program

Sots press empty bar

3 x 5

2 push press snatch grip 2 snatch balance 2 ohs

1 x 50% (snatch)

2 x 60%

Snatch balance

1 x 3 70%

1 x 3 80%

1 x 2 90%

Find 2RM of the day max 4 sets

Back Squat

1sx4 70%

1sx4 80%

2sx3 85%

2sx4 80%

Strict ring muscle up (con elastici se necessario) 3-3-2-2-2-2-1-1

Snatch

2 muscle snatch 2 power snatch 2 squat snatch

2 x empty bb

2 x 40% snatch

1 snatch pull hold (rimanere 1”sull’avampiede al termine del pull) 2 power snatch

1 x 60%

1 x 65%

1 snatch pull hold 2 squat snatch

1 x 70%

2 x 75%

squat snatch

3 x 3 80%

squat snatch from hip

3 x 3 60%

6 min amrap

bar muscle up

every 2 min for 10 rounds 3 heavy beach squat directly into 10 triple under time cap 1,5 min

Back squat

1 x 5 55%

1 x 5 65%

1 x 3 70%

1 x 3 75%

1 x 8 75%

1 x 5 75%

85% max reps tecniche

5 superset

12 dumbbell high pull

12 french press

1 min rest