BM Program

Snatch

2 muscle snatch 2 power snatch 2 squat snatch

2 x empty bb

2 x 40% snatch

1 snatch pull hold (rimanere 1”sull’avanpiede al termine del pull) 2 power snatch

1 x 60%

1 x 65%

1 snatch pull hold 2 squat snatch

1 x 70%

2 x 75%

squat snatch

3 x 3 80%

squat snatch from hip

3 x 3 60%

3 snatch deadlift 1 snatch pull

2 x 90%

2 x 100%

1 press 2 push press 3 jerk

4 x buffer 1 (arrivare al 90-95% del press)

Snatch balance 1 x 3 70% 1 x 3 80% 1 x 2 90% Find 2RM of the day max 4 sets

Back squat

1 x 5 55% 1 x 5 65% 1 x 3 70% 1 x 3 75%

1 x 8 75%

1 x 5 75% 85% max reps tecniche 3 x 2 80% 3130 tempo

10 rounds at medium pace 1 legless rope climb 200m run 1 min rest

8 min amrap

15 ghd sit up

15" V-sit