BM Program

Snatch

3 muscle snatch 3 hip snatch 3 x empty bb

1 snatch pull no feet 2 power snatch 1 x 55 2 x 65

1 snatch pull no feet 2 squat snatch 1 x 70 1 x 75

Squat snatch 1 X 2 80% 1 x 2 85% 1 x 1 90% 3 X 1 93-95%

paused power jerk 1 x 3 50% 1 x 3 60% 4 x 3 70%

10 min work press to handstand

https://www.youtube.com/watch?v=q4Et783ayZs&t=162s

5 x 4-6 strict deficit handstand push up

7 min emom, ramping dal 60%

1 power snatch

1 hang power snatch

1 hang squat snatch

Back squat

1 x 5 60%

1 x 5 70%

1 x 5 75%

5 x 5 80%

5 min amrap

ring muscle up

every 3 min for 15 min,

12 dumbbell clean and jerk 2x25/2x17,5

4+4 cal bike

Deadlift

1 x 7 65% 1 x 5 70% 1 x 3 75%

1 x 1 80%

1 x 7 68% 1 x 5 73% 1 x 3 78%

1 x 1 83%

5 set

30” weighted plank

30” straddle over https://www.youtube.com/watch?v=8dGFgLML7jo

30” rest

6 x 600m run

rest 1:1