A.
Six sets of:
Pause Front Squat @ 24X1 + Front Squat Rest 2 minutes
Perform a controlled two-second descent, then hold at the bottom for four seconds before quickly driving up to the top, then breathe, brace and perform a front squat with no tempo restrictions. Build over the course of the six sets to your heaviest set possible within the tempo guidelines.
B.
For time:
50 Power Clean 40/25 Kg
100 Single Dumbbell Thruster 22.5/15 Kg
