Category: Yleinen

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

As many rounds as possible in 10 minutes of:
30 power clean 50/30
10 pull-up
30 box jump 60/50
10 pull-up
30 double-under
10 pull-up

Snatch grip push-press behind the neck
build up to a heavy 2 rep from the ground

Power snatch
5 x 2
at ~70%
every 2 minutes

Weighted pullup
5 sets of 5
(70-75% from 1RM)

Deadlift
5-5-3-5-5(+)
30-40-40-50-60% from 1RM

3 rounds:
10 good morning
10 hanging leg raises

Weighted push-up
5 sets of 5
(70-75% from 1RM)

Partner workout
15 minute AMRAP of;
40/30 calories
30 wallball 20/14
20 box over 60cm
2-4-6.. muscle-ups