Greasing the groove

Skill
3×10-15 DUs

Strength
1a) 4×10 Timed Front Squats, rest 2 min
50kg – 22sec
60kg – 23sec
70kg – 27sec
80kg – 29sec

1b) 4x(2 strict chest-to-bar pull-ups + ME chest-level hold), rest 2 min

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