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A. Pause front squats – 4×3@70-75%. (Spend 3 seconds in the bottom position, and try to come out the bottom without bouncing, i.e. just smooth acceleration up.) For beginners, we will scale to goblet squats or double-KB squats.

B. With a partner, for time:

Row 2000 m (partition as needed)

Then, in 4 minutes: Max reps of thrusters (115/75, or a weight at which you can do 5 unbroken reps). Partition reps as needed.

Your final score is your row time, minus the number of thruster reps completed (i.e. 10 reps = 10 seconds).

Compare to May 26 2016.