JERK, BACK SQUATS, "ARNIE"

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills

2. Strength

• Jerk, 1RM
• Back Squats 5-5-5-5-5 reps

3. Work Capacity - "ARNIE" - For time:

With a single 2 pood kettlebell:

• Turkish Get Up (Right Arm), 21 reps
• KB Swing, 50 reps
• Overhead Squat (Left Arm), 21 reps
• KB Swing, 50 reps
• Overhead Squat (Right Arm), 21 reps
• KB Swing, 50 reps
• Turkish Get Up (Left Arm), 21 reps

Los Angeles County Fire Fighter Specialist Arnaldo "Arnie" Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009 during the Station Fire. His emergency response vehicle went over the side of the road and fell 800 feet into a steep canyon during fire suppression activities protecting Camp 16 outside the City of Palmdale, CA. He is survived by his wife Lori and daughter Sophia Grace, born three weeks after his death.

A fund for Arnie's family has been established by the Los Angeles County Fire Department.