Programming: The Week Ahead at MCCF 170806

This is the 2nd Week of Wendler 5/3/1 and Coan Deadlift.  There are 2 Days of MetCon/Weightlifting/MetCon and 3 Days of Weightlifting, then MetCon.

Monday:  The 1st AMRAP will have Kettlebell STOH and Sit-Ups.  The Weightlifting is Press (Shoulder Press, Strict Press).  The 2nd MetCon will be Max Efforts every 3 Minutes.  There will be Burpees, Toes to Bar and STOH.  The Post WOD will be 1000m Row.

Tuesday:  Weightlifting will be Above the Knee Pause Clean/Clean/Jerk.  An AMRAP of Power Snatches, Overhead Squats and Pull-Ups will follow.  The Post WOD will be Below the Knee Clean Pulls.

Wednesday:  Back Squat will be the Weightlifting.  After that, a MetCon of Running, Lateral Over the Bar Jump Lunges and Deadlifts will follow.  The Post WOD will be Drop to Broad Jump.

Thursday:  A MetCon of Handstand Push-Ups and Box Jumps will be before Push Jerk for Weightlifting.  The 2nd MetCon will be an AMRAP of Dumbbell Power Snatches, Overhead Squats and Wallballs.  The Post WOD will be Snatch Grip Press.

Friday:  Deadlift will be the Weightlifting.  The MetCon will be Cleans.  The Post WOD will be Seated Vertical Jumps.