Part 1)
Front Squat:
build to a tough single in 1o minutes – not a 1RM
Part 2)
4 sets at high effort:
7 thrusters (95/65)
7 fast pull ups (c2b if you can)
7 burpees
250m run
rest 5 minutes b/n sets
record time for each set;
scale thruster weight up or down as needed, keep bar moving fast
