BM Program

Snatch

1 tall snatch 2 snatch drop 3 press snatch grip 3 x empty bb

1 muscle snatch 2 power snatch 1 x 50% 2 x 55%

power snatch 1 x 3 60% 1 x 3 65% 1 x 3 70% Find 3RM (tecnici) of the day

Squat snatch 1 x 2 80% 3 x 2 83%

paused snatch deadlift (1”below1”above knee) 4 x 4 90% snatch

Rebound Power jerk 4 x 4 buffer 2 (60-70%)

Gymnastic

every 1:40 min x 6

50% max ub ring muscle up

8 min emom

3 hang snatch 65-70%

provare a lavorare il più possibile in power, scendere in squat solo se costretti

directly into,

2 min to find max ub overhead squat 70/50

For time

3 round

8 jerk 80/55 (no rack)

1 min rest

In 7 min

50/40 cal ski erg

directly into,

every 1:40 min x 6

50% max ub ring muscle up

Press

1 x 7 50%

1 x 7 60%

1 x 7 70%

4 x 5 75%

5 round

30” on 30” off

Simulare un lavoro in team, nei 30” a disposizione bisogna salire velocemente in sella, lavorare a max effort e scendere velocemente prima dello scadere dei 30”