Saturday 083014


Squatting heavy without arching the lumbar

Strength and Conditioning

A. Build to a 1RM Back Squat in no more than 4 attempts

B. For Time w/ a partner

3 Rounds Each of:

  • 10 DB Snatch/Arm
  • 10 Burpees

3 Rounds Each of:

  • 10 Deadlift (55-65%)
  • 5 Wall Walks

100 Box Jumps Total

FireBreathers Throwdown

A. Est 1RM Back Squat

B. 12 Min to Build to a Heavy Snatch

C. 12 Min to Build to a Heavy Clean and Jerk

D. MetCon from Above

  • Heavy Heavy DBs
  • 275/185 Deadlift
  • Somersault out of the 5th wall walk
  • 30/24” Box

Screen Shot 2014-08-28 at 7.00.09 PM





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