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Work up to 80% of your 1RM Back Squat for a set of 3. Then decrease the weight and perform 2 additional sets of 5 reps. Decrease the weight for 2×5 by 30kg if the set of 3 is above 150kg Decrease the weight for 2×5 by 20kg if the set of 3 is below 150kg Target 10kg increase / week if work sets are above 150kg Target 5kg increase / week if work sets are below 150kg

WOD:

“343” As prescribed the WOD consists of 343 reps:
100 Deadlifts 145/115
100 Power Cleans 95/65
100 Ground to Overhead 65/35
43 Burpees
Men load a 45# pound bar – women load a 15# bar. First plate is 10#, second plate 15#, third plate 25#. Remove the outer plate after the completion of each lift.