In the back squat, we like to set the bar high on the traps so that our chest can be as vertical as possible – this emulates the front squat which is used in the clean. Getting stronger in the back squat should translate into getting stronger in the clean.
The metcon is a gymnastic chipper. If you’re newer to CrossFit, you may want to scale the number of pull-ups down to 35/20/10 ring rows or banded pull-ups.

Strength

Back squat
4, 4, 4

Conditioning

For time:
75 air squats
50 pull-ups
20 ring dips
50 air squats
35 pull-ups
15 ring dips
25 air squats
20 pull-ups
10 ring dips