Monday 200713

Tier 3 Tactical Week 7

Monday:

Strength

Back Squat work to 2 x 3 reps AHAP

WOD:

21-15-9  Rep rounds for time

Thrusters  (115/75)

Kettlebell Swings (70/55)

Tuesday:

Strength:

Dead-lift work to 2x3 reps AHAP

WOD: 

15minute AMRAP

7  Power Cleans )135/95)

7 Toes to Bar

7  Box Jumps  24/20

Wednesday: 

WOD:

Tabata Wall  Ball  20/14lbs

Rest 3 minutes

Tabata Power Snatch 75/55lbs 

Rest 3 minutes

Tabata Burpees

Tabata intervals (20 seconds of work followed by 10 seconds of rest, repeated 8 times) is applied in turn to the Wall Balls, Power Snatch and Burpees.

Thursday:

Strength:

5x2 reps AHAP of the following complex

1 Squat Snatch +  1 Hang Squat Snatch

WOD:

12 minute AMRAP

10 Dead-lifts (155/105)

5 Push Jerks (155/105)

Friday:

WOD:

Every 5 minutes on the minute for 30 minutes

10 Back Squats (225/155)

15 Ring Dips

Saturday:

Partner  WOD:

For Time:

300 Double-unders (switch every 50 reps)

Then,

10 Rounds:*

16 Wall Balls (20/14)

16 Pull-ups

Then,

100Dead-lifts (185/125)(switch every 10 reps)

*one parter working while the other rests