121113 Squats, Snatch, C&J off Boxes

Buy in:
5 min stationary bike
5 min DROMs
Burgener warm-up

BB Gymnastics 
1) 7X1 Snatch off High Boxes (at hip) – heavier than last week, rest 60 sec.
135# (baseline)
2) 7X1 Clean & Jerk off High Boxes (at hip) – heavier than last week, rest 60 sec.
185# (baseline)

Strength
1) Back Squat (please read the directions carefully):
Set 1: 1 Back Squat every 30 seconds for for 2:00 @ 90% (5 total reps) – DO NOT re-rack the barbell until all 5 reps are completed.
*Rest 3:00 exactly.
Set 2: 1 Back Squat every 30 seconds for for 1:30 @ 90% (4 total reps) – DO NOT re-rack the barbell until all 4 reps are completed.
*Rest 2:00 exactly.
Set 3: 1 Back Squat every 30 seconds for for 1:00 @ 90% (3 total reps) – DO NOT re-rack the barbell until all 3 reps are completed.
Notes: These are LOW Bar Back-Squats. Percentage is based off of most recent 1RM HBBS.
250# was a guesstimate since I haven't done a 1RM HBBS. Weight seemed about right though.

2) 5X2 Pause Front Squats (3 counts in bottom), heavy rest 90 seconds.
175#

Metcon:
Off