STRENGTH
Find 3rm Pause Front Squat

Pause at the bottom of the squat for 3 seconds. Perform 15 Weighted Sit-Ups after each set of Front Squats.

CONDITIONING
21-15-9 reps, for time, of:
Hang Squat Cleans
Chest-to-Bar Pull-Ups

You can use dumbbells (50’s/35’s) or a barbell (135/95) for the workout.