Strength: Front squat: 10 rounds – Every 90 seconds perform:
-1x pause front squat + 1x front squat (Work up to a max 1+1 for the day)
*For the pause squat, pause for 3 seconds in the bottom position.
Work Capacity: Complete 6 rounds for time of:
10x 2-arm dumbbell hang squat clean (45#/30#)
6x handstand push-ups on dumbbells