Monday 12.19.16

Buy In: With an unloaded barbell, complete 10 reps of each movement featured below. Mobilize.

In circuit fashion complete sets of 8,6 and 4 of each of the following. Front squats and shoulder presses will come off of the floor in addition to the snatch. Team up with 2 or 3 other lifters and work purposefully. Lifter's choice on whether the snatch is power or squat. Credit to Dan John's "Southwood Program" as inspiration for this workout.

Front Squat


Shoulder Press

Bench Press

Finisher: Max effort 500 meter row.

Mike Alley