BM Program

Cuban press plate/dumbbell (warm up)

2 x 6-8

2 push press snatch grip 2 snatch drop

1 x empty bar

1 x 40% snatch

2 x 50%

3 snatch balance 1 ohs

1 x 60%

1 x 70%

2 snatch balance 1 ohs

1 x 80%

1 x 90%

3 x 100%

Back squat

6sx3 80% recupero minimo mantenendo la tecnica

Snatch

1 muscle snatch from hip 2 tall snatch 2 power snatch

2 x eb 2 x 40%

1 deadlift 2 squat snatch 1 x 50% 1 x 60% 1 X 70%

squat snatch wave 1 x 3 80% 1 x 2 85% 1 X 1 90% 3 onde

1 push press 3 jerk 1 x 50% 1 x 60%

every 1:30 x 5

2 heavy power jerk

1 legless rope climb

(post metcon)

8 sets at max effort

200m run

1 legless rope climb

1 min rest

Rx

8 set

50% max ub muscle up

Scaled

8 superset

2-4 heavy strict pull up

2-4 heavy strict dip

Bulgarian squat + squat jump gambe tese

(6/6 + 4) x 4 sets