BM Program

WEIGHTLIFTING

Snatch

2 Hang Muscle Snatch + 2 Snatch Balance + 2 OHS

3xEB

Power Snatch + 2 Squat Snatch

2x50%

2x60%

3 waves of: 1 Power Snatch + 2 Squat Snatch

65%, 70%, 75%

Squat Snatch 3x80%

Floating Snatch DL

3x3 105%

CONDITIONING

6 Rounds For Time

15/12 cal air bike

15 dumbbell front squat 2x22.5/2x15

15m handstand walk (3 x 5m)

Rest 1 min

STAMINA

4 Rounds not For Time

12 dumbbell hang snatch dx

10m dumbbell overhead walking lunge dx

12 dumbbell hang snatch sx

10m dumbbell overhead walking lunge sx

Rest 1 min

Dumbbell: 2x25/2x17,5

Back squat

Back squat

1 x 8 60%

1 x 8 65%

4 x 8 70%

cercare massima velocità in uscita dalla buca

Back squat 3130 tempo

3 x 3 70%

Deadlift

Deficit 4cm deadlift

1 x 5 60%

1 x 5 65%

1 x 3 70%

1 x 3 75%

5 x 3 80%

Floating RDL

3 x 6 buffer 1

Bent Over Row

5 x 8, buffer 2

Press

kneeling landmine press

3 x 7/7 buffer 1

3 x 5/5 buffer 1

one arm kb push press

4 x 5-7 ripetizioni per braccio

GYMNASTIC

15 min di pratica su

Handstand Walk

CONDITIONING

3’30” on, 30” off (12 min)

400m run + Max Hang Power Clean 50/35

400m run + Max Power Clean 60/40

400m run + Max Deadlift 100/70

Score: ripetizioni totali

CORE

12’ EMOM

• Max Effort Cal Row

• Max V-up

• Plank