Programming: The Week Ahead at MCCF 170618

This week will have 3 Days of Weightlifting, then MetCon, 1 Day of MetCon and 1 Day of MetCon/Weightlifting/MetCon.

Monday:  Snatches will start the day.  A MetCon of Sit-ups and Wallballs will follow.  The Post WOD will be Below the Knee Snatch Pulls.

Tuesday:  Back Squats are the Weightlifting.  An EMOM style MetCon will follow.  Power Cleans an Double Unders are in this MetCon.  The Post WOD will be Alternating Pistols

Wednesday:  A MetCon of Burpees, Overhead Squats, Power Snatches, Pull-Ups and Chest to Bar Pull-Ups make up the WOD today.  The Post WOD will be a Row for Calories.

Thursday:  Clusters will make up the AMRAP before Bench Press in the Weightlifting.  The 2nd AMRAP will have Kettlebell Swings, Toes to Bar and Jump Lunges.

Friday:  Clean and Push Jerks will be the Weightlifting.  The MetCon is chipper style that will have Running, Power Cleans, Overhead Squats and Power Clean and Jerks.  The Post WOD will be Below the Knee Clean Pulls.