5, 3, 1 Protocol Week 4:(Refer to this link for an overview of your 5, 3, 1 program) De-loading
Main Lift:
Back 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 (optional or sub for accessory work): 7 mins of the following
-7 burpee box jump top of each minute for 7 mins
-JD
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