STRENGTH

Work to a heavy Overhead Squat

METCON

For time:
1000m Row
50 Overhead Squats 95/65
1000m Row

Focus for the Overhead Squat today is external rotation of the shoulders and pressing up into the bar throughout the movement. The tendency for folks is to have good external rotation and good pressing at the top of the movement, but as soon as the squat starts, it all goes to poop. Don’t be typical.

Scale the Overhead Squat so that you can do big sets and get back to the rower. The pace for this workout will increase as the workout progresses. The last 1000m should be faster than the first. Enjoy!