130814 Back Squat 7 x 5

Back on the Outlaw programming. The Strong Lifts program was a nice change and I added some strength but it's time to shift back to Outlaw CrossFit.

Warm-up:
2 min jump rope
5 min DROMs

Strength:
HBBS 7X5 @ 75% – rest at least 2 minutes
% based on a computed-1RM of 281#
210 x 5 x 7

Metcon:
3 rounds for time of:
7 Strict Presses 115/65#
14 Hang Power Cleans 115/65#
21 Lateral Burpees (over bar)
Time: 14:38

Cool down:
5 min stationary bike

First round was UB but after that each movement was broken at least once. Tough workout but good.