For strength, take the bar out of the rack in a back-rack and do 5 behind-the-neck push presses in a wide (snatch) grip. On the fifth one, keep the bar up and do 1 overhead squat. Find the heaviest weight you can do for this complex.
For conditioning we’ll be doing interval sprints of rowing and burpees! ¬†Go all out for both components and take full recovery time.


5 BTN push presses + 1 OHS


3 Rounds ME with full recovery

250M Row

12 burpees

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