Working on getting your first strict pull up? Check out the pull up progression hanging by the main whiteboard. Stick with it and you will get your first strict pull up.
Strength: Choose an appropriate weight for you. 8 mins: alternate exercises for 45secs on/15sec to transition. You will end up doing 4 rnds of 45s ea.
Lateral Raises (go light and have perfect form)
Skill: Hang Power Clean
5 Hang Power Cleans (wt: 70/50 or same as 3/22, whichever is higher)
3/5 L-Pull Up to a Toes to Bar (3 for women, 5 for men)
*if you need a band for your pull ups, please do 5 pull ups and 5 toes to bar each round.