130929 High Bar Back Squat

Warm up
5 min Airdyne
5 min DROMs
Burgener warm up

Strength 
HBBS:
1X10@60% (145#), 1X8@65% (155#), 1X6@70% (170#), 1X6@75% (180#), 1X6@80% (190#) – rest two minutes.

Metcon
For time:
 50 Burpees
20 Front Squats @ 70% (150#)
50 Burpees
Notes: Fronts Squats must be taken from the floor.
Time: 16:26

Cool down 
Walk