The weighted pull-up can be done with any grip.
Scale to working on strict pull-ups/slow lowers and
partner assisted pull-up with increased reps.
21-15-9 reps for time of:
Men: 120kg., 30-in. box
Women: 80kg, 24-in. Box
The couplet is a sprint. The deadlift should be heavy but nowhere near your max. The box should be high but not so high that you hesitate and/or rest between reps. Pick options that are challenging but don’t slow you down.
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