Warm Up: Lines, Mobility, Jog, etc.
Strength: Push Press – 5,4,3,2,1
Skill: Strict Pull Up Program –
Accumulate a 5×5 of closest to strict pull ups as you have. Use a band if needed. These should be hard but doable. If they are too easy, don’t worry, you will have plenty of opportunities to make it more difficult. The sets can be done whenever you would like. During strength, between sets will probably be best most days. Pull Ups should be strict, dead hang pull ups. When sets of 5 become too easy, add weight. When a certain band becomes easy, change it. This is a progression, not a quick fix.
3 rounds for time
21 Pull Ups
12 Hang Squat Cleans (115/85)
compare to 9/15/2014