BM Program

Snatch

1 muscle snatch 2 ohs 3 sots press

3 x empty bb

1 muscle snatch 2 hip snatch 3 snatch balance

1 x empty bb

2 x 50%

1 snatch deadlift 3 hip squat snatch

3 x 60%

hang squat snatch

1 x 3 65%

1 x 3 70%

1 x 3 75%

low hang squat snatch

1 x 2 65%

1 x 2 70%

1 x 2 75%

squat snatch

1 x 2 70%

1 x 2 75%

2 x 2 80%

Snatch pull from deficit

3 x 3 95% snatch

4 superset

2 Paused (dip) power jerk, buffer 2 (carico tecnico)

1 legless rope climb

1 rope climb

not for time

6 round

6 back squat, buffer 2

1 legless rope climb

1 rope climb

12 min emom

2 clean pull + 1 power clean 85-90%

3 slow strict ring pull up (false grip)

8 min emom ladder

1 clean and jerk starting from 60%

12 min amrap

bar muscle up / banded bar muscle up

5 superset

8-10 dumbbell upright row

8-10 dumbbell curl

1 min rest