Back Squat

To protect the spine, it is vital to avoid putting the barbell directly on the vertebrae, but to enable the upper back muscles to serve as a cushion on which the barbell can rest. Like the Front Squat, it’s important to make sure you’re not bothered by the barbell on your back and have all the success points in mind for your perfect squat.

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For Time

Buy-In: 83 Burpees

Directly into:
21 Back Squats (225/165 lb, from the rack)

Every break from the Back Squats, perform:
9 Burpee Box Jump Overs (24/20 in)

Cash-Out: 83 Burpees

21-15-9 Reps for Time of:

Pull-Ups
Ring Dips
Back Squats (135/95 lb)

Start each round with a 600 meter Run

6 Rounds for Time

100 meter Run
5 Burpees
10 Kettlebell Swings (53/35 lb)
15 Deadlifts (95/65 lb)
20 Back Squats (95/65 lb)

4 Rounds for Time

21 Pull-Ups
4 Clean-and-Jerks (225/155 lb)
21 Burpees
4 Back Squats (225/155 lb)

For Time

50 Double-Unders
5 Power Snatches (135/95 lb)
40 Double-Unders
10 Power Cleans (135/95 lb)
30 Double-Unders
15 Overhead Squats (135/95 lb)
20 Double-Unders
20 Back Squats (135/95 lb)
10 Double-Unders
25 Deadlifts (135/95 lb)

For Time

25 Back Squats
25 Front Squats
25 Overhead Squats
400 meter Run
25 Shoulder Presses
25 Push Presses
25 Push Jerks
400 meter Run
50 Hang Cleans
400 meter Run
50 Snatches
400 meter Run

Perform all movements except the run with a PVC pipe (or broomstick).

AMRAP in 21 minutes

7 calorie Assault Air Bike
7 Bear Complexes (135/75 lb)
7 Chest-to-Bar Pull-Ups

3 Rounds For Time

5 Rope Climbs (15 ft)
25 Back Squats (185/135 lb)

For Time

30 Back Squats (225/155 lb)

1 minute Rest

Then,
30 Deadlifts (225/155 lb)

2 Rounds for Time

800 meter Run
20 Chest-to-Bar Pull-Ups
10 Back Squats (225/155 lb)