5, 3, 1 Protocol Week 4: De-loading (Refer to this link for an overview of your 5, 3, 1 program)
Main Lift:
Squat (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 40% x 5
Set 2: 50% x 5
Set 3: 60% x 5
Metcon: 10! (10,9,8...etc.) Chipper (warm-up 5 mins w/ clean and jerk first)
-10 body weight clean/jerk
-10 body weight front squat
-10 36'' box jump
-10 body weight sumo deadlift
-JD
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