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Pull-up preparation work
A1. Front Squat 2 reps x 4 (heavier this week), rest 60-90 sec
A2. Weighted Strict Pull Up 1-3 reps x 4 (heavier this week), rest 60-90 sec
///Beginner – Negative Pull Up ALAP 1 rep + 3 Assisted pull ups x 4, rest 60-90 sec
B. 9–6–3
Thrusters @ 60kg/40kg
Pull Ups
Rest 3 minutes
C. 15–12–9
Thrusters @ 45kg/30kg
Pull Ups