WOD 190227

STRENGTH:  Clean Complex:  Hang clean x 3 @ RPE 5-6

A) From 0:00-10:00, athletes will perform multiple reps of the warm-up complex AND build to their RPE 5 weight:

Warm-up Complex:  1 clean pull + 2 full hang cleans

B) From 10:00-15:00, athletes will complete an EMOM style of:

3 Full hang cleans @ RPE 5-6

DO NOT MAX OUT!

METCON:

β€œThe Starting Block 7”

Every 3 minutes for 21 minutes:

100ft. Alternating shuttle sprint (25ft. forward + 25ft. backwards x 2)

7 Slam balls @ 50/30#