WOD 190213

STRENGTH:  Clean x 1 @ RPE 8

A) From 0:00-12:00, athletes will perform multiple reps of the warm-up complex AND build to their RPE 8 weight:
Warm-up Complex:  2 clean pulls + 2 full cleans

B) From 12:00-20:00, athletes will complete an EMOM style of:: 

1 Full clean @ RPE 8

DO NOT MAX OUT!

METCON:

"Aerobic Efficiency: Know Your Shift 3.0"

3 Rounds For Quality:

20 Calorie Assault Bike @ Gear 3 **

20 Slam Balls @ RPE 6 + Gear 4

10 minute cap!

** Athletes may choose to work for 2 minutes in gear 3 rather than a target number of calories