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

1,000 meter Row
30 Power Cleans (135/95 lb)
30 Back Squats (135/95 lb)
1 mile Run

3 Rounds for Time

6 Bear Complexes (135/95 lb)
100 meter Bear Crawl

Every 3 Minutes on the Minute in 18 minutes

7 Bear Complexes (135/95 lb)
14 Burpees
21 Double-Unders

One “Bear Complex” consists of: 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, and 1 Push Press.

For Time

8 Rounds of:
36 Double-Unders
3 Burpee Chest-to-Bar Pull-Ups

Then immediately into:
13 Bear Complexes (115/75 lb)
20 Bar Over Burpees
19 Bear Complexes (115/75 lb)

For Time

Tabata Back Squats (95/65 lb)

Continue until 100 Back Squats are completed

For Time

100 Back Squats (Bodyweight)

Perform 5 Burpees at the top of each minute

10 Rounds For Time

1 Rope Climb (15 ft) (from seated)
29 Back Squats (95/65 lb)
10 meter Barbell Farmer Carry (2x135/95 lb)

4 Rounds for Time

21 Burpees
15 Pull-Ups
9 Back Squats (225/155 lb)

For Time

3 Rounds of:
5 Back Squats (315/225 lb)
30 Box Jumps (24/20 in)

Then, 3 Rounds of:
5 Deadlifts (315/225 lb)
30 Bar Over Burpees

AMRAP in 10 minutes

5 Front Squats (225/155 lb)
9 Deadlifts (225/155 lb)
5 Squat Cleans (225/155 lb)
9 Back Squats (225/155 lb)