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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
10 x Disolations with stick
10 x Kneeling circles on wall (each side)
30 sec x Wall squat w. twist (each side)
6 x Muscle snatch (from hang)
6 x OH squat
6 x Sotts press (light barbell)
6 x Snatch balance
6 x Squat snatch
A) Clean complex
5 sets of: 1 x Hip power clean + 1 x Hang power clean + 1 x Power clean
Rest 2 min between sets
Then with this weight
EMOM 5
2 x Power clean
b) Bottom up Front squat
6 sets of 4 reps Bottom up Front squat
Rest 2-3 min between sets
Comment: Place the barbell on blocks/safety bars in the bottom up of your squat. Let the Barbell pause on the blocks/safety bars for 1 sec between every rep. Do some warm up sets and then try to use the same weight for all 5 sets with a RIR 3. RIR= Reps in reserve (performed with a weight where you can do 3 more reps before failure).
c) Double unders
Do 4 sets of max reps unbroken Double unders
Rest as needed between attempts
2 min on/1 min off x 3
10/12 cal Bike erg
15 Air squats
Max effort Single unders/Double Unders
d) WOD
AMRAP 16
7,5 m Double KB lunges @2x8/12 Intermediate: @2x12/16
7 Double KB Hang cleans
7 Double KB Push press
7,5 m Double KB lunges
*When you put the Kettlebells down then do 5 Shuttle runs
Comment: Do some warm up sets and then build up in weight over the 5 sets.