Monday 200629

Tier 3 Tactical week 5

Monday:

Strength: 

15 minutes to work up to a 6RM Back  Squat

Then,

3  x max  rep

Back Squat @90% of 6RM

WOD:

12 minute AMRAP/AMREP Increasing Ladder

1 Air Squat

1 Push Press (95/65)

2 Air Squats

2 Push Presses

3 Air Squats

3 Push Presses

Continue to add 1 rep air squat/push press to each round until time expires.

Tuesday:

Strength:

Work up to a 6RM Dead-lift

Then,

Dead-lift

3  x max reps @90% of 6RM

WOD:

21-15-9 rounds for time:

Power Clean (135/95)

Bar Facing Burpees

Wednesday:

WOD:

3  Rounds For Time:

20 Wall Balls (20/14)

20 Pull-ups 

-Rest  2  minutes-

3 Rounds For Time:

10 Box Jump Overs (24/20)

15 Push-ups

-Rest 2 minutes-

For Time:

50 Kettlebell Swings55/35)

Thursday:

Strength:

4x3 reps As Heavy As Possible

1  Rep of Complex = (2 Power Snatch + 2 Overhead Squats)

WOD:

9 minute AMRAP:

50 Double-unders

40 Sit-ups

30 Thrusters (95/65)

Friday:

WOD:

Conga Line Squat Clean

Working to heaviest single with good form.

Starting weight 95/65lbs Add 10 lbs every round. Once  you fail  the  lift then

400m run

*Score  is  Clean weight

Saturday:

Partner WOD:

30 minute AMRAP:

20 Bench Presses (155/105)

20 Deadlifts (155/105)

40 Calorie Row

Partner 1 completes a round while Partner 2 rests