Monday 3.1

Weightlifting

A. Snatch - EMOTM x 15
5@75%
5@80%
5@85%
Rest 2 minutes
Work up to a heavy single - no more than three misses

B. Snatch Pull
3x3@90%

C.  Pause Snatch Deadlift @ knee (finish after pause at knee) + Floating Snatch Deadlift
3 sets of 4+1 @85%

D. Back Squat - 3x5 @75%


Powerlifting

A.Squat
5 @75%
3 @85%
1+ @95% 
AMRAP @75% 

B. Deadlift - 5x10@50% 


Accessory

A. Wide Grip Pull-Ups - 4x8 - Add weight if possible.  

B. One Arm DB Row - 3x15 (each arm) - *slow and controlled - reach low and stretch the lat. 

C.  Barbell "21's" x 3 sets

D. Russian Twists - 4x15 (each side) - add weight