BM Program

PROGRAM

WORKOUT OF THE DAY

COMPETITOR

CONDITIONING

30' amrap

3 ring muscle up

5 ring dip (agli anelli alti)

7 box jump 70/60

9 alternated dumbbell snatch 30/20

11 double crossover [33 crossover]

CLASS

GYMNASTIC STAMINA

8 min amrap (no score)

pistol squat

GYMNASTIC SKILL

8' emom

6-8 pistol squat progression

CONDITIONING

16 min amrap

6+6 wall ball

6+6 v-up

6+6 one arm devil press 25/15

F**K THE WEAKNESS

prenotazione su open box

18:00 - 19:00

19:00 - 20:00

20:00 - 21:00

WEIGHTLIFTING

Snatch

5 Cuban press 5 sots press empty barbell

3 sets warm up

1 muscle snatch 2 hang power snatch 2 snatch drop

3 x eb

1 snatch deadlift 3 hang power snatch

1 x 50%

1 x 60%

2 x 65%

1 snatch deadlift 2 hang squat snatch

1 x 70%

1 x 75%

Find max load in 4 sets

Squat snatch

3 x 3 80%

Snatch pull stop 1”above knee

3 x 3 90% snatch