BM Program

Sots press snatch grip 3 x 4 buffer 1

3 snatch balance 1 ohs 1 x 75% 1 x 80% 1 x 90%

2 snatch balance 1 ohs 2 x 95% 2 x 100%

Back squat

1 x 7 70%

1° wave 5 x 75% 3 x 80% 1 x 85%

2° wave 5 x 78% 3 x 83% 1 x 88%

3° wave 5 x 80% 3 x 85% 1 x 90%

Gymnastic

5 superset

1 legless rope climb

5 deficit hspu*

1 min rest

*impostare un deficit difficile ma tale da rendere possibile almeno 3 set unbroken

Back squat

1 x 7 70%

1° wave

5 x 75%

3 x 80%

1 x 85%

2° wave

5 x 78%

3 x 83%

1 x 88%

3° wave

5 x 80%

3 x 85%

1 x 90%

Gymnastic

8 superset

1 legless rope climb

5 deficit hspu*

1 min rest

*impostare un deficit difficile ma tale da rendere possibile almeno 3 set unbroken

4 x 3 power clean tng

every 4 min x 3

50 double under

20 burpee over the bar

10m hsw