130923 High Bar Back Squat

Warm-up:
5 min Airdyne
5 min DROMs
Burgener warm-up

Strength
HBBS:
100%=240#
1X10@60%, 145
1X8@65%, 155
1X8@70%, 170
1X8@75%, 180
 – rest 2 minutes.

 Metcon
 3 rounds:
7 Front Squats @ 70% 150#
21 KBS @ 24kg/16kg (55# DBS)
50 double unders
For time.
Time: 14:11

Cool down:
Walk