Start with a bare bar, then 5 reps @50%, 3 Reps @60%, 2 Reps @70%, then hit singles all the way up until 102%. In order to do this appropriately the correct weight jump should be from about 95% up to 102%. I'd do at least 2 singles between 70% and 95% before doing 1 at 95%.
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WOD: For Time
400m Run
40 Back Squats 45/35 L1, 95/65 L2, 135/95 L3, 185/125 L3+
400m Run
Time: 6:00-8:00 minutes
Time Cap: 10:00 minutes
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Bonus/Optional/Accessories
Part A)
3 Sets x 20 Dbl DB Walking Lunges, For Load
Rest 1:00 minute between sets
Part B)
6 Sets x 5 Glute Ham Raises
Rest :30 between sets
Part C
3 Sets, For Quality
:18/:18 Copenhagen Plank
:18/:18 Star Plank
Rest as needed between sets