Pause Front Squats (3 sec hold in bottom) – Going heavy.  Goal is 110% of 1RM clean, 1 max effort set (could be for a single, maybe 3-5 reps…)



20 Minute AMRAP:

-400m Run

-Max Pull Ups

*After each 400m run, you go for a max attempt at pull ups until you fall of the bar. Record your score and off you go for another 400m run*

**You are scored on your total number of pull ups**