When properly set up to receive the bar, remain as tight as possible for the entire set. The tighter the athlete, the more weight will be moved. It is always much more efficient to press or pull from a solid, tight position.
Training:
Bench press 5x5
Rest 5-10 minutes
9 pull-ups
20 box jumps (24", 20")
3 rounds for time
Military:
Bench press 3x5
Then
3 sets of max pull-ups
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