Strict Pull-up+Strict Press; Feb. 20-26, 2017

Warm-up/Accessory

3 Min of Dynamic Stretching

Then

3 Rounds–Not for time

15 sec. Chin Over Bar Hold

15 sec. Relaxed Hang

2 Weighted Strict Pull-ups

3 Bent Over Rows

*Round 1 = 40%; Round 2 = 50%; Round 3 = 60%

Strict Pull-up

5×3 Weighted Strict Pull-up

Strict Press Interval

10 Min EMOM

5 Strict Presses @ 60% 1 RM

Accessory/Cool Down

5 Round Superset–not for time (Rest 1:00 between rounds)

3-5+ Reps of Butterfly Chest-to-Bar Pull-up Progression

3 Snatch Balances @ 60% 1 RM

Then

2 Min. Flush

Then

7 Min. Stretch