130416 High Bar Back Squat

Buy in:

5 min jump rope

5 min DROMs

Snatch Grip Squat Press 45# x 10 x 3

Strength:
HBBS: (1RM=265)
3X3 @ 85%=225
1X2 @ 90%=235
2X2 @ 95%=250
– rest as needed

Questionable depth on last set.

Metcon:
1 min ME KBS @ 24/16kg (50# DB)
*Rest 1 minute.
3 min AMRAP of:
7 Front Squats @ 70% (no racks) 150#
21 Lateral Jumps (over BB)
7 TTB
*Rest 1 minute.
1 min ME KBS @ 24/16kg
*Rest 1 minute.
3 min AMRAP of:
7 Front Squats @ 70% (no racks)
21 Lateral Jumps (over BB)
7 TTB
*Rest 1 minute.
1 min ME KBS @ 24/16kg

Swings1=37
AMRAP1=44 reps
Swings2=33
AMRAP2 =42 reps
Swings3=31

Cash out:
5 min stationary bike