5, 3, 1 Protocol Week 3:(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: 75% x 5
Set 2: 85% x 3
Set 3: 95% x 1+
^When you see 5+, 3+, or 1+, that means you do the max reps you can
Metcon (optional or sub for accessory work): 21, 15, 9:
-OHS 95lbs
-KB swings
-Sit-ups
-JD
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