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 2 70% Find 2RM (tecnici) of the day

Squat snatch 1 x 2 80% 2 x 2 85%

paused snatch deadlift (1”below1”above knee) 4 x 4 100% snatch

Rebound Power jerk

4 x 4 buffer 1 (70-80%)

Snatch balance

1 x 3 70%

1 x 3 80%

1 x 2 90%

1 x 1 95%

1 x 1 100%

Find 1RM of the day max 3 sets

Back squat

1 x 5 60%

1 x 5 70%

1 x 3 75%

1 x 3 80%

1 x 6 80%

1 x 4 80%

90% max reps tecniche

2 x 2 80% 3130 tempo

Overhead squat

5 x 3 80-90%

For time: 400-600-800-1000-800-600-400m ski erg rest 1’30” tra i set