BM Program

Snatch drop

3 x 3 40% snatch

2 Snatch balance + 1 ohs

1 x 75%

1 x 85%

1 x 95%

1 snatch balance 1 ohs

1 x 105%

2 x 110%

Back squat

1 x 5 60%

1 x 5 70%

1 x 5 75%

1 x 4 80%

1 x 3 85%

1 x 5 75%

1 x 4 80%

1 x 3 85%

5 round afap

10 back squat 100/70

2 stone sand bag loading (120cm)

18 ghd sit up

24 box jump

60 single leg single under (30 dx + 30 sx)

1 min rest

1 press 3 push press 1 x 80% press 1 x 85% 1 x 90% 1 x 95% 4 x buffer 1

8 min emom

odd: max ghd hip extension (empty barbell) even: max curl (empty barbell)

5 km run for time