BM Program

Snatch

2 muscle snatch 2 hip snatch 2 sn drop

3 x eb

3 Power snatch into squat

1 x 60%

2 Power snatch into squat

1 x 65%

1 x 70%

Squat snatch

1 x 3 70%

1 x 2 75%

1 x 2 80%

1 x 1 85%

1 x 1 90%

1 x 1 90-95%

Find 1RM of the day

1 muscle snatch 1 power snatch 1 squat snatch 1 sn balance

Find max load in 4 set

Snatch pull

3 x 3 100%

Floating sn deadlift

1 x 5 90%

2 x 5 100%

1 press 2 push press 3 jerk

Ramping from 80% press

every 2 min x 10

2 rope climb

1 squat clean 120/90

(post wod)

11 min amrap (medium pace)

2+2 toes to bar

2+2 hang power clean and rebound push press 50/35

Back squat pausa 2" bottom position

1 x 4 50%

1 x 4 60%

1 x 2 70%

1 x 2 75%

Find 2RM 2" bottom (uscita fluida dalla buca)