Monday 200817

Tier 3 Tactical Week 12- Final Week

Monday
Strength 1:
1RM Back Squat
Strength 2:
1RM Deadlift

Tuesday
Strength:
1 RM Squat Clean
WOD:
12 minute AMRAP
12 Push Presses (135/95)
12 Box Jumps (24/20)

Wednesday
WOD:
20 minutes
3 minutes: Max Calorie Row
Then,
17 minute AMRAP:
7 Wall Balls (20/14)
7 Power Snatches (95/65)
7 Chest To Bar Pull-ups

Thursday
Strength:
1 RM Squat Snatch
WOD:
5 Rounds For Time:
60 Double-unders
12 Dead-lifts (225/155)
12 Push-ups

Friday
WOD:
5 Rounds For Max Reps
Minute 1: Power Clean & Jerk (135/95)
Minute 2: Pull-ups
Minute 3: Front Squats (135/95)
Minute 4: Kettlebell Swings (55/35)
Minute 5: Rest

Saturday
Partner WOD:
Row 2k
Then,
50 Hang Power Snatches (95/65)
50 Pull-ups
Then, 200 Double-unders
During Snatches one partner must hang from pull-up bar.
During pulls one partner must plank.