Every few days, we will have structured time to work on your pull up progressions. This should not take too long since you only will be doing a few sets, but over time it will pay off. See Coach P’s blog post for more information about getting a strict pull up:

http://cpconstantlyvaried.com/2013/01/10/201319how-to-get-a-strict-pull-up/

TnG means “touch and go” power snatch. The bar may not rest on the ground between reps, you may only touch it briefly on the floor and back up for your next rep. You may rest in the hang or overhead position though.

Strength

Take 5 minutes for 3 sets of pull up progressions. (e.g. negatives, thinner band, ring rows, strict, butterfly) Use this time to get stronger/better at pull ups

Take 10-12 minutes to work up to a heavy 3 rep TnG power snatch

Conditioning

AMRAP in 10 minutes:
50 KB swings, 55/35#
50 walking lunges
50 push ups