5, 3, 1 Protocol Week 1:(Refer to this
link for an overview of your 5, 3, 1 program)
Main Lift:
Back Squat (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 65% x 5
Set 2: 75% x 5
Set 3: 85% x
5+
^When you see 5+, 3+, or 1+, that means you do the max reps you can
Metcon (optional or sub for accessory work): 4 rounds of the following:
-1 Snatch then 2 OHS (95lbs)
-5 burpees
-JD
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