BM Program

Snatch

1 muscle snatch from hip 2 tall snatch 2 power snatch

2 x eb

2 x 40%

2 power snatch 1 snatch balance

1 x 50%

2 x 60%

squat snatch

1 x 2 70%

squat snatch wave

1 x 2 80%

1 x 2 85%

1 X 1 90%

1 x max tecnico

3 onde

1 push press 3 jerk

1 x 50%

1 x 60%

1 push press 2 jerk

4 x 70%

Snatch balance

1 x 3 70%

1 x 3 80%

1 x 3 85%

Find 3RM of the day max 4 sets

Back squat

1 x 5 55%

1 x 5 65%

1 x 3 70%

1 x 8 70%

1 x 5 70%

80% max reps tecniche

3 x 3 stesso carico 3130 tempo

Box jump

4 x 2 max height

every 3 min x 5

20 toes to bar

20 one arm db thruster 25/17,5

2 min time cap

directly into 10 min to find 1rm of deadlift

Back squat

1 x 5 55%

1 x 5 65%

1 x 3 70%

1 x 8 70%

1 x 5 70%

80% max reps tecniche

4 superset

6 arnold press

12 barbell curl