For Load
Build to a Moderate Pause Front Squat
You’ll have 15 min to build to a 3s pausing Front Squat single for the day.
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Interval Work
Every 3 Min x4
9 Pull Ups
9 Thrusters (95/65#)
The goal with this effort is to come off the pull ups and head straight to the bar to begin working. Pick a working load for the Thruster that you can rep all 9 each round without setting the bar down.