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MuscleFit Program is a fitness plan created by experienced coaches with science and health backgrounds. It focuses on strength, weightlifting, gymnastics, and conditioning.
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Today's program for your training
1: 50 sec Banded Pulldown
2: 50 sec OH squat bodyweight
3: 50 sec 90 degree external rotation
5 x Snatch pull
5 x Muscle snatch
5 x Snatch balance
5 x Power snatch
5 x OH squats
A) Clean & Jerk
5 sets of: 1 x Power clean + 1 x Power jerk + 1 x Split jerk
Rest 2 min between sets
Then with this weight - Every 90 sec x 5
1 x Power clean + 1 x Split jerk
b) Pull ups
3 sets of 4 reps Pull ups
Rest as needed
Comment: If possible add some weight. If you are challenged, then use a band.
Then
2 sets of: max reps pull ups (without weight)
Comment: Use a band if you are challenged
c) WOD
For time | 21-15-9
Double DB snatch @2x10/15 Intermediate: @2x12,5/20
Cal Assault bike
Double DB front squat
Push ups
TC: 20
Comment: Do some warm up sets and then build up in weight over the 5 sets.