BM Program

Snatch

1 muscle snatch from hip 2 tall snatch 2 power snatch

2 x eb

2 x 40%

1 deadlift 2 squat snatch

1 x 50%

1 x 60%

1 X 70%

squat snatch wave

1 x 3 80%

1 x 2 85%

1 X 1 90%

3 onde

1 push press 3 jerk

1 x 50%

1 x 60%

1 push press 2 jerk + strict toes to bar

4 x 70% + 6-8

Back squat

4 x 70%

3 x 75%

2 x 85%

1 x 90%

3 x 85%

2 x 90%

1 x 95%

1 x RPE 10

1 x 6 70%

every 2 min x 5

1 rope climb legless

10m handstand walk

complete for quality

3 rounds

10 front rack box step over (40/30 kg barbell)

10 overhead walking lunge 40/30

3 squat clean 90/60

9 min amrap (at medium pace)

3+3 toes to bar

10m hs walk

kettlebell row one arm

2 x 10/10

2 x 8/8

2 x 6/6

1 min on, 1 min off x 20

ski erg (medium pace)