BM Program

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Coach

BMProgram

PROGRAM

PRE SEASON

4 round (not for time)

15-12-9-6 deadlift 60%

6/6 Filly press, kettlebell piu pesante del manubrio, partire dal braccio più debole

6/6 kettlebell half get up

2 min rest

CLASS PLUS

Hip thrust

4 x 12

COMPETITOR

For time:

3 round

500m row

10 squat snatch 70/50kg

5 rope climb

100 double under

CLASS

STRENGTH

In 12 min,

6 superset

2 press, (da terra), buffer 1

4-6 hollow push up

SKILL & STRENGTH

12 emom,

odd: 4 press (da terra), buffer 2

even: handstand/handstand push up progression

CONDITIONING

8 min emom

4 strict hspu [4 heavy push up]

amrap double under

MOBILITY

MONO SKILL PROGRAM

3 round, 1'30" on 30" off

burpee over the bar

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Jun 15, 2023

24:09 SC (Power snatch)