07.22.2016 Back Squat, Front Squat and Toes 2 Bar

STRENGTH:

Back Squat *Set 1 – 5 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 85% *Set 4 – 2 reps @ 90% *Set 5 – 1 rep @ 95% *Set 6 – 1 rep @ 101+%

METCON:

21-15-9 135/95 lb Front Squat (starts from the floor, duh.) Toes to Bar (Sub knee 2 elbow, hanging leg raises- controlled NO SWING or toes to rig)

**8:00 CAP**

Decrease the weight if you cannot make the time cap.  The goal is intensity.