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