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%

2 x 3 65%

Complex

1 snatch pull no feet 2 hang squat snatch 2 back thruster

1 x 70%

Find max load in 4 sets

hip squat snatch

3 x 3 60-70%

Snatch pull 2 stop

2 x 3 90%

2 x 3 100%

Power jerk (tecnico) 1”pause dip + catch

4 x 3 50-60%

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%

2 x 3 65%

Complex

1 snatch pull no feet 2 hang squat snatch 2 back thruster

1 x 70%

Find max load in 4 sets

hip squat snatch

3 x 3 60-70%

For quality

5 round

6 rebound push jerk 60-65%

6 strict toes to bar

For quality

6 round

10m handstand walk

2 squat snatch (85%)

10 min emom

2 heavy thruster 70-80/45-55

3-6 chest to bar

Back squat

1 x 7 70%

1 x 5 75%

1 x 3 80%

1 x 7 70%

1 x 5 75%

1 x 3 80%

Side plank con piedi in appoggio su panca

10" dx

10" sx

20" dx

20" sx

30" dx

30" ...

Aggiungere 10" ad ogni set fino a cedimento. Nessun riposo tra i set