01/07 – July 1776
June 30, 202403/07 – Declaration of Independence
June 30, 2024WARM-UP
- 2:00 Machine
-into-
3 sets (PVC to Empty Bar)
- 5 Snatch Grip Deadlift
- 5 High Hang Snatch
- 5 Muscle Snatch
- 5 Power Snatch
- 5 Shoulder Press
- 5 Banded Lat Pull Downs
STRENGTH
5 sets
- 5 Shoulder Press (65%)
- 5 bent over-barbell rows
-rest 2 minutes between sets-
WORKOUT PREP
2 sets:
- 2 Power Snatch (Build in weight)
- 2 Burpee Over Bar
WORKOUT – Continental
Congress
Freedom (RX’d)
- 1-2-3-4-5-6-7-8-9-10
- Power Snatch (52/35)
- Burpee over Bar
COOL DOWN/MOBILITY –
- 3-5 minutes of easy cardio (this can be walk, a slow row)
- 2 Min Bench Stretch for Lats
- 1 Min Ring Lat Stretch
- 1 Min Couch Stretch
