Conditioning:

With a 3:00 Clock:
21 Overhead Squats (95/65), 21 Lateral Burpees over Rower, Max Calorie Row

Rest 3:00

With a 3:00 Clock:
18 Overhead Squats (115/80), 18 Lateral Burpees over Rower, Max Calorie Row

Rest 3:00

With a 3:00 Clock:
15 Overhead Squats (135/95), 15 Lateral Burpees over Rower, Max Calorie Row

Rest 3:00

With a 3:00 Clock:
12 Overhead Squats (155/105), 12 Lateral Burpees over Rower, Max Calorie Row

Scaling the Overhead Squat:

Our goal today is to increase in loading each part, where the repetitions descend (21, 18, 15, 12). On the 21, 18, and 15, we are looking for loading that we are very confident we could complete straight. We want this sprint stimulus today. On the final set of 12, we are looking for a weight that we know without question in our mind we could complete unbroken when fresh. This may require a single break in this workout given the fatigue, but if attempted rested, we are confident it’s there. This is the look and feel we are looking to match on that final weight… heavy and challenging, but at most, one break.