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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
5 x BB jefferson curl
5 x BB Goodmornings
10 x Back rack Elbow rotations
5 x Deadlift
5 x Muscle clean from hip
5 x Power clean w. 3 sec pause in catch
5 x Front squat
5 x Strict press
5 x Power jerk w. 3 sec pause in dip and catch
A) Clean & Jerk complex
5 sets of: 1 x Squat clean + 1 x Hang squat clean + 1 x Power Jerk + 1 x Split jerk
Rest as needed
Then with the same weight
EMOM 5
1 x Squat clean + 1 x Split jerk
b) Rope climb - Test
AMRAP 2
Max reps Rope climbs
c) WOD
AMRAP 17
12 KB Goblet squats @8/12 Intermediate: @12/16
3 Rope climbs
9 Burpee over KB
12 KB Clean & Jerk
4 Wall walks
Comment: Do some warm up sets and then build up in weight over the 5 sets.