Programming: The Week Ahead at MCCF 170702

This week will have 2 Days of MetCon/Weightlifting/MetCon, 2 Days of Weightlifting, then MetCon and 1 Long MetCon on Independence Day.

Monday:  The first AMRAP will have Wallballs.  Following that will be some Touch and Go Power Cleans.  The AMRAP to follow will have Running and Cleans.  The Post WOD will be Weighted Sit-Ups.

Tuesday: Happy 4th of July!  The MetCon will have Power Snatches, Deadlifts, V Sit-Ups, Box Jumps and Double Unders.

Wednesday:  Interval Sprints will start the day.  Push Jerk will be the Weightlifting to follow.  After that will be an AMRAP of Overhead Squats, Toes to Bar and Lateral Bar Hops.  The Post WOD will be Single Leg Stiff Legged Deadlifts.

Thursday:  Back Squats will be the Weightlifting.  A MetCon of Deadlifts, Hang Power Cleans, Front Squats and Muscle-Ups will follow.  The Post WOD will be Ring Dips.

Friday.  A Hang Snatch/Snatch Complex will be the Weightlifting.  Thrusters, Burpees, Pull-Ups and Hang Power Snatches will be the MetCon. The Post WOD will be Snatch Balances.