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TEMPO Front Squat 3302 (1-1-1-1-1-1-1-1-1-1 increase load across all sets)

3 second descent, 3 second pause, stand up full speed, hold at standing lock out position for 2 and repeat
score final set , record working sets in the comment section

Metcon (Time)

21-15-9

Power Snatch

Power Clean

Thruster 95/65