SWOD
Week #2 of our Back Squat Waves, building upon the last. All percentages are based off our 5-Rep Heavy completed earlier in the training cycle.

Set 1: 6 Reps @ 72%
Set 2: 4 Reps @ 78%
Set 3: 2 Reps @ 84%

Rest 3 Minutes

Set 4: 6 Reps @ 78%
Set 5: 4 Reps @ 84%
Set 6: 2 Reps @ 90%

Rest 3 Minutes

Set 7: 6 Reps @ 84%
Set 8: 4 Reps @ 90%
Set 9: 2 Reps @ 96%

WOD

AMRAP 4:
27/21 Calorie Row
27 Hang Power Cleans 115/80
27 Chest to Bar Pull-ups

Rest 4 Minutes

AMRAP 4:
21/15 Calorie Row
21 Hang Power Cleans 115/80
21 Toes to Bar


Rest 4 Minutes

AMRAP 4:
15/9 Calorie Row
15 Hang Power Cleans 115/80
15 Pull-ups