Programming: The Week Ahead at MCCF 170709

This is the final week of our Olympic Cycle.  We are going to be hitting our Olympic Lifts twice this week.  Please take every chance you can get to mobilize your shoulders, back and chest with a lacrosse ball and bands.  This week there will be 3 day of Weightlifting, then MetCon and 2 Days of MetCon/Weightlifting/MetCon.

Monday:  Back Squats will be the Weightlifting.  After that, is an AMRAP of Running and Burpees.  The Post WOD will be Pistols.

Tuesday:  An AMRAP of Wallballs and Push-Ups will start the day.  Clean and Jerks will be the Weightlifting.  After that, the 2nd MetCon will have Thrusters and Pull-Ups.  The Post WOD will be Clean Pulls.

Wednesday:  Another quick AMRAP of Dumbbell Power Snatches and Dumbbell Goblet Squats.  The Weightlifting will be Snatches/Overhead Squats.  The 2nd MetCon will have Running and Handstand Push-Ups.  The Post WOD will be Above the Knee Snatch Pulls.

Thursday:  Power Clean and Jerks will be the Weightlifting.  After that, the MetCon will have Toes to Bar, Back Squats, and Rope Climbs.  The Post WOD will be ME Push-Ups.

Friday:  Power Snatches will be before two AMRAP with Front Squats, Box Jumps and Deadlifts.  The Post WOD will be ME Chin-Ups.