Monday 4.1

Weightlifting

*Deload* 

A. Snatch - EMOTM x 5 minutes - 1 Snatch @75% 

B. Snatch Pull - 3x3 @85% 

C. Back Squat - 3x3 @75%
 


Powerlifting

*ADD 2.5-5 pounds to your starting max*

A.Squat
5 @65%
5 @75%
5+ @85% 
AMRAP @65% 

B. Deadlift - 5x10@50% 


Accessory

A. Towel Pull-Ups - 3x6-8 reps

B. Chin-Up with pause over bar - 3x5-7 reps with a 3-5 second pause

C. Pendlay Row - 3x8

D. Reverse Curls - 3x15

E. 100 weighted sit-ups