BM Program

Sots press snatch grip

3 x 5 empty bar

3 snatch push press 3 ohs

2 x 80% snatch

2 x 90%

2 snatch push press 2 ohs

1 x 100%

Back squat 1sx5 75% 1sx3 80% 1sx2 85% 1sx1 90% 1sx3 80% 1sx2 85% 1sx1 90% 1sx1 95% Singola pesante ma fluida

Strict ring muscle up (con elastici se necessario)

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

Snatch

2 muscle snatch into ohs 2 tall snatch

3 x eb

2 muscle snatch 2 power snatch 1 ohs

1 x 50%

2 x 60%

Emom 6'

Min A - 1 sn deadlift 2 hang squat snatch 70%

Min B - 2 squat snatch 70%

Emom 6'

Min A - 1 sn deadlift 2 hang squat snatch 75%

Min B - 2 squat snatch 75%

Emom 3’

2 squat snatch 80%

Back squat

1 x 9 60%

1 x 4 65%

1 x 9 65%

1 x 6 65%

4 min emom

odd: amrap 3 deadlift 80/55 + 5 push up

even: max effort cal air bike