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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 min of Disolations with stick
1 min of Kneeling circles on wall
1 min of Wall squat w. twist
5 x Snatch deadlift
5 x Muscle snatch
5 x Snatch balance
5 x OH squats
5 x Power snatch
5 x Squat snatch
A) Snatch complex
E2MOM 10
1 x hang power snatch (over knees) + 1 x hang power snatch (under knees) + 1 x power snatch (from floor)
With 95-100 % of the weight - EMOM 5
2 x Power snatch with 3 sec pause in catch position
b) Back squat
5 sets of 5 reps of Back squat
Rest 2 min between sets
Comment: Do some warm up sets and then use the same weight for the 5 sets. RIR 2. RIR= Reps in reserve (performed with a weight where you can do 2 more reps before failure).
AMRAP 16
1 Rope climb
8 Thrusters @30/40 Intermediate: @35/50
16 cal row
8 GHD sit ups
Comment: Get as high up in the rope as possible or do rope pulls instead
Comment: Do some warm up sets and then build up in weight over the 5 sets.