121224 Back Squat, Front Squat

Buy in:
6 min Airdyne
5 min DROMs

Strength
1) Back Squat: EMOM for 5 minutes – 2 reps @ 85% (250#)
These are Low Bar Back Squat. Percentages should be based off your most recent 1RM Back Squat of any style.
2) 7X2 1&1/4 Front Squats – heaviest possible, rest 60 seconds.
135# x 3; 145# x 4

Conditioning
Run 200m
9 Muscle-Ups (blue band)
9 Power Snatches 95#
Run 200m
7 Muscle-Ups (blue band)
7 Power Snatches
Run 200m
5 Muscle-Ups (blue band)
5 Power Snatches
Run 200m
For time.

Time: 9:57

Cash out:
5 min Airdyne
GHD sit-ups 2 x 15