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

1 x 3 70%

4 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)

3 Snatch drop 3 ohs

1 x empty bar

2 x 30%

2 snatch balance 2 back thruster snatch grip 2 ohs,

1 x 50%

1 x 60%

1 x 70%

3 x 80%

Back squat

1 x 10 50%

1 x 8 60%

1 x 6 70%

4 x 5 RPE 8 (il carico nelle 4 serie può variare)

1 x 10 55%

15 rounds at medium pace

1 deadlift 140/100

3/5 strict pull up

21 double under

5 round, for quality

5-15m handstand walk

15-20 ghd sit up

5 superset

max unbroken strict parallel dip

max unbroken kipping parallel dip