BM Program

Snatch

2 muscle snatch into ohs 2 tall snatch

3 x eb

2 muscle snatch 2 power snatch 1 ohs

1 x 50%

2 x 60%

Emom 6'

Min A - 1 sn deadlift 2 hang squat snatch 70%

Min B - 2 squat snatch 70%

Emom 6'

Min A - 1 sn deadlift 2 hang squat snatch 75%

Min B - 2 squat snatch 75%

Emom 3’

2 squat snatch 80%

Muscle snatch tecnico

3 x 3 buffer 1

Snatch pull stop 1' above knee 3 x 3 90% Snatch deadlift

3 x 3 100%

Power jerk stop 1" Dip/receiving position

4 x 2 60-70% jerk

Back squat

1 x 9 60%

1 x 4 65% 1 x 9 65%

1 x 6 65%

1 x Max tecnico 75% (esaurimento tecnico)

Back squat 3130 tempo (3” a scendere 3” a salire) 4 x 2 75%

4 superset

3 snatch pull stop 1' above knee 90%

max ub chest to bar

1 min rest

6 x max ub top half toes to bar

Z press 2 kettlebell

4 x 6 buffer 1

Half turkish get up 12/24

4 x 8/8