120712 Back Squats

Buy in:
5 min jump rope
5 min DROMs
Pull-ups: 6-5-4-4-3

Strength:
Back Squat:
1X3 @ 90%, 1X3 @ 95%, 1X1 @ 100%, 2X1 @ 105% – rest 2:00-3:00 between sets.
Notes: Percentage is based off of 3RM
240 x 3; 250 x 3; 265 x 1; 280 x 1 x 2

Metcon:
4 rounds for total reps of the 4 minute dual effort of:
2 minute AMRAP of:
20 Split Jumps
10 HR Pushups
10 Pullups (blue band)

2 minutes to complete:
1 ME UB Set of Front Squats @ 70%

Notes: FS are based off of 1RM FS. The athlete may begin the ME/UB set at any point in the 2 minutes. If the set only takes 30 seconds, then the rest of the 2 minutes is rest. The set is over when the BB returns to the floor.
Scores:
AMRAP=299
FS=#135x38

Cash out:
5 min stationary bike

MFS:
1/2/3