BM Program

Sost press snatch grip

3 x 5 buffer 1

Snatch balance 1 x 4 60% snatch 1 x 3 70% 1 x 3 80% 3 x 2 90%

Back squat 1 x 8 60% 1 x 6 70% 1 x 4 80% 4 x 4 83% 1 x 8 65%

Heel elevated goblet squat 3110 tempo

3 x 5 buffer 2

Chinese plank + russian twist ghd

45" + 20 x 4

Back squat

1 x 8 60%

1 x 6 70%

1 x 4 80%

4 x 4 83%

1 x 8 65%

5 set

max ub gymnastic complex

3 toes to bar

2 chest to bar

1 muscle up

3 min rest

12 min emom

2 back squat, buffer 2

directly into

1 set for max unbroken back squat at 50% of previous load

(post metcon)

6 rounds for quality

5 overhead squat form the ground, buffer 2

directly into gymnastic complex

2 muscle up

3 chest to bar

4 strict toes to bar

rest as needed

5 superset

10 Gorilla row

5dx/5sx Kettlebell windmill

Run + row: 3x 400m run + 30 cal, rest 2’ 2x 600m run + 45 cal, rest 3’ 1x 800m run + 60 cal

10 min amrap

20" ghd belly up hold

15 ghd sit up

10 hollow body rock