This Saturday, you'll tackle a couplet combining weightlifting and a monostructural movement. For the rowing portion, the goal is to push yourself rather than settle into a steady pace. When it comes to the overhead squats, the weight should feel moderately heavy, challenging but manageable. You'll need to bring the barbell overhead from the ground, and the most efficient way to do this is with a squat snatch. This technique lets you complete your first rep as you lift the bar overhead. If a squat snatch isn’t a viable option for you, don’t worry—we’ll go over alternative methods during the group class.

Choose a barbell load that allows you to complete the set of 21 reps in no more than three sets and the subsequent rounds in no more than two. In busier classes, we’ll implement a staggered start, with half the group beginning five minutes later to ensure everyone has access to a rower. Be prepared for the possibility of a brief rest during later rounds if a rower isn’t immediately available when you return.

See you all in group classes, on the zoom, or in the open gym.

Cheers,

Big Cat

Warm up

1 minute each:

- Cardio machine
- PVC Shoulder pass throughs
- Reverse lunges
- Wall slides (wall angel)
- Cossack squats
- Turkish get-ups
- Sotts presses
- Plate squats

Tech

- Row
- Overhead squat

WOD

For time:
- 800/1000-m row
- 21 OHS @95/135#
- 600/750-m row
- 15 OHS @95/135#
- 400/500-m row
- 9 OHS @95/135#
- 200/250-m row

Cool Down