The gals all smiles on the pull up bar!
40 yard dash.
Then for time:
15 Power snatches (135/95 or 70-75% of 1RM)
30 Box jumps (24"/20")
10 Power snatches
20 Box jumps
5 Power snatches
10 Box jumps
Post skill:
Regular - 3x3 controlled negative pull-ups (control through full ROM)
Advanced - 3-3-3 Weighted pull-up
Post time and load to comments.
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