WOD - 5.4.18

Strength: Super Set of The Following 1) Back Squat

Set 1: 5 Reps @ 55% Set 2: 5 Reps @ 65% Set 3: 5 Reps @ 70% Set 4: 4 Reps @ 80% Set 5: 2 Reps @ 85% Set 6: 1 Rep @ 90% Set 7: 1 Rep @ 95% - 97% Set 8: 1 Rep @ 101%+

1b) 4 Sets – 10 hollow rocks + 10 hollow/arch swings on bar

Hollow Rocks: https://youtu.be/p7j02V1fIzU

Hollow/ Arch Swing: https://youtu.be/WV09mUKGD4U

Conditioning:

4 Rounds For Time:

4 Power Cleans (155/105) 6 Burpee Box Jump Up and Overs (24/20) 8 TTB

*Rest 1 Minute After Each Round