BM Program

Snatch

sots press snatch grip

3 x 5 eb

2 muscle snatch 2 hip squat snatch

2 x eb

2 x 40%

power snatch stop 1” receiving pos (half squat)

1 x 3 50%

1 x 3 60%

1 x 2 70%

1 snatch pull no feet 2 squat snatch

1 x 65%

1 x 75%

4 x 80%

hip squat snatch

3 x 3 65-75%%

Snatch pull 2 stop

2 x 3 95%

2 x 3 105%

Power jerk (tecnico) 1”pause dip + catch

4 x 2 60-70%

in 7 min window

15 clean and jerk 50/35

10 clean and jerk 60/40

5 clean and jerk 70/50

3 clean and jerk 80/55

1 clean and jekr 90/60

rest 3 min

then

emom, ladder up clean and jerk

every min increase by 5 kgs

start from 90/60

(quando raggiungi il carico limiti e fallisci l’alzata, passa oltre)

Deadlift 3" fino al ginocchio

1 x 4 50%

1 x 4 60%

1 x 4 75%