Warm up
3 rounds
10 strict bent over rows
10 strict press
10 band pull aparts
10 front squats
15 minutes

Skill/strength

Pull ups- strict

Points of performance
Grip
-thumbs wrapped
-as much of hand over the bar
-push up width, think eventually do a muscle up, need the space to pull through

Pulling
-ribs down
-pull through the bar, not just to the bar
-pinch the blades together

8 sets of 3-5 reps finding a tough but doable last 3 sets adding load as needed

Pair with sets of 5-8 smooth strict press
These should be moderate in load not a max, no where near a max, don’t even think about it….
20 minutes

Workout
Fran….ish

Thrusters
Pull-ups

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