Thursday 10.25.18


Buy in: 5 reps Unloaded barbell complex Hang squat cleans>push press>back squat>squat snatch balance>overhead squat>sotts press. Mobilize. Progressively load your barbell to prepare for the workout.

Gains Lab#4

Minute 1- 4 squat cleans (115/185)

Minute 2- 8 bar-facing burpees

Minute 3- 16 dumbbell snatches (power, from the floor each time, alternating) 35/50

Repeat for 5 full rounds.

At minute 16, do ONE of the following- run the getBUILT mile, Row 100 calories, Bike 80 calories.

Record total time

Mike Alley