7/2/2024

Shoulder Press

5 sets
5 Shoulder Press (65%)
5 bent over-barbell rows after each set
-rest 2 minutes between sets-

Continental Congress

Affiliate Compete (RX+)

1-2-3-4-5-6-7-8-9-10

Power Snatch (135/95)

Burpee over Bar

Freedom (RX'd)
1-2-3-4-5-6-7-8-9-10
Power Snatch (115/80)
Burpee over Bar

Independence
1-2-3-4-5-6-7-8-9-10
Power Snatch (95/65)
Burpee over Bar

Liberty
2-4-6-8-10-12-14-16-18-20
Alternating Dumbbell Snatch (light)
1-2-3-4-5-6-7-8-9-10
Up Downs

• Target time: 8-10 minutes

• Time cap: 13 minutes