We wil be doing WOD and STRENGTH (Pause Clean work) in class.

WOD:

#Chase Elliott

3 Sets (1 Set every 10 Minutes)
15-12-9 (11/8/6 Assault Bike)
Calorie Row
Lateral Burpees Over Rower

Target Time each set: sub 4 minutes

Time Cap each set: 6 minutes

Sprint WOD. Go Hard and Hold on.

STRENGTH:

#Push Press + Behind the neck Push Press
(2+1) x3 @ 80-90% 1RM Push Press

#Push Jerk:
Build to a heavy set of 4 in 4 sets. *1st set around 70%

#Pause Clean (pause in receive for 3 seconds) + Clean + Pause Jerk (pause in receive for three seconds)
(1+1+1+1) x 3 sets @ 70-75% 1RM Clean and Jerk

*Perform a clean and pause for 3 seconds in the squat, then reset the bar and do a clean, and then finally leave the bar in the rack and do a jerk and pause in the split for 3 seconds.

#Clean and Jerk:
3×1 @ 85-95% 1 RM Clean and Jerk.
*Rest 60-90 seconds between sets*

#Deadlift:
4×4 (Building)
*Rest 60-90 seconds between sets*

ADDITIONAL WOD (For those that are bored)

2 Sets
50/40 Calorie Ski
15 Sandbag Cleans (150/100)
50 GHD Sit-Ups
15 Muscle-Ups
-Rest 1:1 between sets-