Back Squat
Work up to 80% of your 1 rep max.
Complete 8 sets of 1 @ 80+%
Add 10lb from last weeks weight.
Same weight across all sets.
Metcon
Amrap for 12 minutes
6 Hang Snatch (75/55, Rx+95/65)
9 Air Squats
12/9 Bike Cals
Rest 1 minute between rounds