Grab an edge and pull as hard as you can, as fast as you can.
Instructions:
Use a 20-30mm edge, on a hangboard; or use an unlevel edge or 20-30mm edge set up to pull down. Preferably don’t do speed pulls on an edge as a lift/curl, as the cue to pull fast will often result in pulling with your arms/back/legs.
The elbow can be almost straight, to around 120-150 degrees. Generate force as fast as you can, then hold for 1-2 seconds. If you can one-arm hang the edge, you will start pulling off the ground. That’s fine, but no need to hang longer than a second or two.
If you can’t one-arm the edge, just pull until you feel you’ve hit peak force, 1-2seconds. If using a portable edge, you can use a Tindeq or Force Board to measure your rate of force if desired.
Combination:
Perform immediately after a full warmup, before a hard climbing session. Or, perform after a moderate climbing session, preferably one without heavy endurance work.