BM Program

Snatch

Cuban rotation

3 x 6 buffer 1

2 muscle snatch 2 ohs 2 tall snatch

3 x empty bb

1 pause snatch pull 2 pause squat snatch (1”pause above knee)

1 x 50%

1 x 60%

2 x 65%

squat snatch

2 x 3 70%

3 x 3 75%

snatch deadlift 2 stop (below and above knee)

4 x 4 95% snatch

power jerk stop 2 stop - 1”dip 1” receiving position

4 x 2 buffer 2 (75-80% jerk)

5 x max ub ring muscle up

Back squat 2 stop, 1” above parallel 1”bottom 1 x 5 55% 1 x 5 65% 1 x 3 70%

Back squat 3 x 1 90% 2 x 2 85%

5 x max ub ring muscle up

3 min air bike (medium pace)

directly into

7 min to find 1rm thruster (da rack)

directly into

3 min at medium pace on rower

directly into

7 min amrap

ring muscle up with vest

10 min handstand walk practice

4 set

50" side plank dx

50" side plank sx