1) Pause Front Squat: 2 Reps Every 2:00 X 5 Sets
*Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Pause in the bottom of the Squat for 3 seconds, no bounce to get out of the hole.
2) Front Squat: 7 Reps Every 3:00 X 3 Sets
*This should be done as a continuation of your Pause Squats starting at 10:00 on the clock.
Complete as many rounds as possible in 10 minutes of:
20 wall-ball shots, 30-lb. ball to 11-ft. target
10 strict pull-ups