BM Program

Sots press empty bar

3 x 5

2 push press snatch grip 2 snatch balance 2 ohs

1 x 50% (snatch)

2 x 60%

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

1sx5 70%

1sx3 80%

1sx1 85%

3sx1 90%

Strict ring muscle up (con elastici se necessario)

3-3-2-2-2-2-1-1

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%

Every 3 min x 4

5 rebound power jerk, buffer 1

15m handstand walk afap

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

every 2 min x 5

10 hollow push up

work on triple under