Author: The Black Book

Muscle-up skills

Deadlift
5-5-5-3-3
35-40-50-60-65%

Yates row
4 x 10

For time:
27-21-15-9
Snatch
Row calories
Burpee over bar

Timecap: 25 min
If not for qualification: 20 min

Weights:
Men: 40kg-50kg-60kg-70kg
Women: 30kg-40kg-45kg-50kg

5 x 1
Tempo front squat
32x

On the minute for 15 minutes:
4 Deadlift
3 Hang power clean
2 Push jerk
~50%1RM push jerk

In 15 minutes accumulate:
3 minutes in handstand
5 rope climbs
2 minutes chin-up hold
50 calories erg
1 minute L-sit hold

Coffland

Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
800-m run
30 push-ups

Power clean + clean + hang clean + jerk
build up to a heavy set

then at 70%
do a set every 90 seconds for 7 rounds

Weighted pullup 6 x 4

Deadlift
5-5-3-3-3-3(+)
30-40-50-60-65-72,5%

3 rounds:
12 good morning
12 V-ups

As many rounds as possible in 12 minutes of:
20 snatch 40/25
15 burpee over bar
15 snatch 50/30
15 burpee over bar
10 snatch 60/35
15 burpee over bar
5 snatch 70/40
15 burpee over bar
AMRAP of snatch 80/45

Back squat
6×2 reps
@80%

3-3-2-2-1-1 minutes of,
A. As many calories as possible
B. 15 wallball 20/14 30 double-under