02/07 – Continental Congress

WARM-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