Power 1 (Level 3’s only):
@ 50% 1RM
7 sets 3 reps
Dumbbell Jumping Front Squats
5 sets of 10 secs on 50 secs off
(Level 2’s join in without weight)
Use 1 or 2 DB’s depending on your strength
Strict Pull-ups 3x Max Rep
Rest as needed between sets.
Those scaling Pull Ups will chose their hardest MOD they can do at least 3 reps on and perfrom Max reps on that.
Compare to 10/8/17
Death By Toes-to-bar
With a continuously running clock perform:
3 Toes-to-bars in the first 1 min,
6 Toes-to-bars in the second 1 min
9 Toes-to-bars in the third 1 min
Continuing this for as long as you are able.