Monday 200706

Tier 3 Tactical Week 6

Monday:

Strength:

Work up to a 5 RM Back Squat

WOD:

12 minute AMRAP

5 Wall Balls (30/20) (20/14)

10 Pull-ups

30 Double-unders

Tuesday:

Strength:

Work up to a 5RM Deadlift

WOD:

12 minute AMREP

2 minutes: max rep Deadlift (185/125)

2 minutes: max rep Push-ups

2 minutes: max rep Box Jumps (30/24)

2 minutes: max rep Thrusters (95/65)

2 minutes: max rep Sit-ups 

2 minutes: max rep Power Cleans (95/65)

Wednesday:

WOD:

7 minutes to work to a 1RM Power Clean & Jerk

Then,

5 Rounds For Time:

7 Push Jerks (115/75)

7 Hang Power Cleans (115/75)

Then, 

7min  to  work  to a 1 RM Overhead Squat

Thursday:

Strength:

4 x 2 reps AS Heavy As Possible of the following complex

2 Hang Squat Snatches + 2 Overhead Squats

WOD:

21-15-9 rep rounds for time:

Chest To Bar Pull-ups

Burpee Box Jump Overs (24/20)

Kettlebell Swings  (55/35)

Friday:

WOD:

2 minute EMOM

5 reps of increasing weight Shoulder Press

Men 65,75,95,115, 125, 135, 145, 155

Women: 35, 45,65,75,85,95,105,115

Once you fail your set, or you finish all reps complete  the following:

200 Double-unders

50 Burpees

Saturday:

Partner WOD:

Complete 500 reps using any of the following movements

Wall  Balls (20/14)

Deadlift (155/105)

Sit-ups

Push-ups

*Every 3 minutes on the minute both partners run 200 meters

**split reps however you like