07.13.2016 Front Squat, C2B, Front Squats and Box Jumps

STRENGTH:

Front Squat

 5 reps @65%, 4 reps @75%, 3 reps @ 80%, 3 reps @85%

1 rep @ 90%, 1 rep @95%, 1 rep @101%, and 1 rep @ 101+% 

Rest 2 minutes between sets

**if you are unable to hit the higher percentages hit the heaviest % you can for all sets**

20:00 to Complete

METCON: 

4 rounds for time of:

15 Chest 2 Bar Pull Ups ( sub pull ups or jumping C2B)

15 Box Jumps 24/20 (mandatory step down)

15 Front Squats 115/75 (from ground)

15:00 TIME CAP - Scale Movement/Weight as needed to meet time cap.