Real hard that is ...

New programming taking hold this month at the box. Should be interesting, to say the least!

Warm Up:
Squats with 45 lbs Bar -- worked with coach on my squat form, which had gone to hell. Got some stuff fixed and was squatting MUCH better.

Mobility:
Hip Flexor
PNF Hamstring

Max Effort:
(Back) Squats
Rest 2-3 minutes between sets, but no more than that.
1x 5 @ 60% of 1RM (165 lbs)
1x 5 @ 70% of 1RM (195 lbs)
2x 5 @ 75% of 1Rm (205 lbs)

I was told to lower my numbers slightly so as to better focus on form. In general, I was 5-8 lbs lower than what my actual percentage dictated.

MetCon:
4x
9 Chest to Bar
9 Ring Dips
9 Front Squats @ 155 lbs

Extra:
3x
8 Barbell Row (135 lbs, 115 lbs, 115 lbs)
'rest' 1 minute and go to GH Raises
8 GH Raises (no weight, 10 lbs plate, 10 lbs plate)
'rest' 1 minute and go to Barbell Rows