Fitness
Pause Front Squats
3-3-3-3-3 2sec Pause
Complete as many rounds as possible in 12 minutes of:
15 Toes to Bar
12 Shoulder to Overhead 45/30
9 Hang Power Clean 45/30
Performance
Pause Front Squat + Front Squat
70% x (1+1) x 5
then
Strict Pull Ups
3×5 (weighted if possible)
Complete 3 rounds for time of:
21 Wall Balls
15 Chest to Bar Pull Up
9 Thrusters 60/40
150m Run
Post load and scores to the whiteboard.
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