BM Program

3 Sots press + 3 snatch balance

3 x eb

1 Snatch balance + 1 ohs

1 x 60% snatch

1 x 70%

1 x 80%

Find heavy load max 4 sets

Back squat

1 x 5 60%

1 x 5 70%

6 x 3 80%

2 kettlebell front rack squat

3 x 5 3110 tempo buffer 2

Ghd hip extension barbell/plate (leggeri)

3 x 8

Back squat

1 x 5 60%

1 x 5 70%

6 x 3 80%

For quality

5 round

1 rope climb legless

10 pistol squat

1 min rest

For quality

6 round

5 back squat, buffer 2

10 box jump

50 double under

1 min rest

(post metcon)

7 min emom (vest 10/5)

3 strict pull up

9 thruster 35/20

Snatch high pull

3 x 4 buffer 2

Snatch deadlift 3 x 4 buffer 2

5 superset

8-10 upright row

15-20 pike pulse