Pull Up Skill/Strength
3-4 Sets
Level 1: 3-5 negatives OR 10-20 second chin over bar hold (in hollow body)
Level 2: 3 box assisted chin over bar hold into kip swing
Level 3: 5 butterfly circles (build on last week and try to make these bigger)
Rest 1:00 between sets
Barbell Cycling
Every 2:00 x 5 sets:
:30 row
5 touch and go power cleans (135/95#)
(More) Conditioning ;)
4 Rounds
10 devils press (40/25#)
10 pull ups*
*Scale to body rows