Strict Press+Pull-up; Apr. 10-16, 2017

Warm-up/Accessory

3 Min of Dynamic Stretching

Then

3 Rounds–Not for time

2 Bottom ½ Strict Presses

2 Top ½ Strict Presses

2 Strict Presses

2 Bottom ½ Strict Pull-ups

2 Top ½ Strict Pull-ups

2 Strict Pull-ups

*Round 1 = 35%; Round 2 = 50%; Round 3 = 65%

Strict Press

7×1 Strict Press

Start @ 80% 1 RM and Work up

Pull-up Interval

Every 1:30 for 7 Rounds

5-8 Strict Pull-ups (weighted if able)

Accessory/Cool Down

5 Round Superset (Rest 1:00 between rounds)

15-30 Sec. Hold in Iron Cross Progression

2 Squat Clean and Split Jerks @ 45% 1 RM (Be fast)

Then

2 Min. Flush

Then

7 Min. Stretch