1) Pause Front Squat: 1 Rep Every 1:30 X 7 Sets
*Warm-up as needed. Start around 70% of your 1RM. Build as heavy as deemed fit. 3 second Pause in the bottom, NO bounce to come back up.
2) Front Squat: 5 Reps Every 2:00 X 4 Sets
*This should be done as a continuation of your Pause Squats starting at 10:30 on the clock.
7 Minute AMRAP:
10 Dumbbell Cleans 50/35
10 Dumbbell Front Squats 50/35