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.
Finisher: Max effort 500 meter row.