BM Program

3 Muscle snatch 3 hip snatch 3 ohs

3 x eb

2 power snatch 2 squat snatch

1 x 50%

2 x 60%

Squat snatch

1 x 3 65%

1 x 3 70%

1 x 2 80%

1 x 1 85%

1 x 1 90%

3 x 1 95%

1 low hang pull 2 low hang squat snatch

1 x 60%

2 x 75%

3 Snatch deadlift 1 snatch pull stop 1" above knee

4 x 90% snatch

From rack

2 push press 2 power jerk stop 1" receiving position

4 x buffer 2

8 min emom

3 hang power snatch 60/40

then double under (tenere una bassa intensità)

In a 9 min window

find an heavy set of

1 squat snatch 1 hang squat snatch

8 min amrap

3 overhead squat from the ground 70/50

6 strict toes to bar

every 2 min x 4 set

1 power clean 2 push press 2 power jerk stop 1" receiving position

15/12 cal ski erg

Back squat

2 x 10 60%

2 x 8 70%

4 x 6 75%

30 min amrap 15 alternate kb power clean 24/16 15 med ball sit up 15/12 cal bike 1 min rest