WOD GUIDANCE & GOALS
Coaches will help you build to 85-90% of your 1 rep max overhead squat for all five sets of the workout. If you do not have a 1 rep max, lift based off of effort. The squats should feel heavy!
For the metcon, complete at least 7 hang cleans before having to break. Try doing the toes to bar unbroken as long as possible. Then do 7 curtsy lunges on one leg then 7 on the other, holding the dumbbell in the rack position. Target 13 minutes.
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