Snatch: 6 x 2
Front Squat: 5 x 4
Seated Russian Twist w/ MB: 5 x10 ea
Equipment needed: pullup bar
No bands (even if the number is zero). Kipping is allowed. Any grip is accepted. Chin above the bar at the top. Arms fully extended at the bottom. Trainer HAS to be standing IN FRONT of the person doing pullups to get a proper view of chin in relation to the bar.
Suggested modification (for * performance): use a band ONLY if they can’t do 1 pullup unassisted.
Following the conclusion of everyone’s max pullup test, do 3 rounds of (300m run and max pullups)