Part 1:

6 Sets

1 (5 second) Pause Front Squat + 1 (3 second) Pause Front Squat + 1 Front Squat

*Sets Sets 3-6 should be for a heavy load.  Record the heaviest.

*Rest less than 90 seconds between sets

Part 2:

3 Rounds

15 Toes to Bar

12 Hang Squat Cleans (95/65)

9 Handstand Push Ups

*12 Minute Cap

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