Tier 3 Tactical Week 10
Monday
Strength:
Back Squat
6 x 1 rep As Heavy As Possible
WOD:
Every 3 Minutes On The Minute For 12 Minutes:
Run 400m
Max Rep Power Cleans (135/95)
Tuesday
Strength:
Dead-lift
6 x 1 rep AHAP
WOD:
6 Rounds For Time:
50 Double-unders
15 Pull Ups
15 Kettlebell Swing (55/35)
Wednesday
WOD:
Tabata Push Jerks (95/65)
Rest 2 minutes
Tabata Calorie Row
Rest 2 minutes
Tabata Wall Balls (20/14)
Rest 2 minutes
Tabata Burpees
Thursday
Strength:
2 Hang Squat Snatches + 1 Squat Snatch
4 x 3 reps
WOD:
Death By Hang Squat Clean (115/75)
minute 1- 1 Hang Squat Clean
minute 2- 2 Hang Squat Cleans
minute 3- 3 Hang Squat Cleans
*add 1 rep per minute until failure
Friday
WOD: Every 2 minutes on the minute for 24 minutes:
5 Back Squats
95/85-115/95-135/105-155/115-185/135-205/145
225/165-245/175-275/185-295/195-315/215-325/235
Rest 5 minutes then,
6 Minutes:
Max Rep Box Step-ups (24/20)
Saturday
For Time:
Run 800 Meters
Then,
10-9-8-7-6-5-4-3-2-1
Dead-lifts (225/155)
Pull-ups
Ring Dips
Then,
Run 800 Meters