Monday - 1.1

Weightlifting

A. Snatch
EMOTM x 15
5x1 @70%
5x1 @75%
5x1 @80%

B. Snatch Pull
3x3 @85-90% 

C. Pause Snatch Deadlift @ knee (finish after pause at knee) + Floating Snatch Deadlift
3 sets of 3+1 @80%

D. Back Squat - 3x5 @70% 
 


Power Lifting

A. Squat (Take 85-90%) of your most recent 1RM and use that number with the percentages below)

5 @65%
5 @75%
5+ @85% 
5+ @65% 

B. Deadlift - 5x10@50% 
 


Accessory

A. 5x10 pull-ups - add weight if possible

B. Barbell Curls - 3x10 as heavy as possible

C. Hollow Holds - accumulate a total of 5 minutes in a hollow body position

D. 4x8-12 heavy KB swings to eye level