This week will have 3 Days of Weightlifting, then MetCon and 2 Days of MetCon/Weightlifting/MetCon.
Monday: Monday will start off with Snatch and that will be followed by a MetCon with Pull-Ups and Toes to Bar before establishing a 2 RM Thruster. The Post WOD will be Snatch Pulls
Tuesday: Deadlift, Week 3 of Coan, will be the Weightlifting. The MetCon that follows will have Hang Power Cleans, Squat Jumps and Running. The Post WOD will be Seated Vertical Jumps
Wednesday: The first MetCon will be an AMRAP of Shoulder Taps and Wallballs. The Weightlifting will be Bench Press. The AMRAP to follow will have Dumbbell STOH, Step-Ups and Chest to Bar Pull-Ups. The Post WOD will be Matador Dips.
Thursday: The Weightlifting will be Back Squat. Front Squats, Double Unders and Running will be the MetCon that follows. The Post WOD will be Drop to Broad Jumps.
Friday: Overhead Squats, STOH and Thrusters will be the first MetCon. Weightlifting will be Clean and Jerk. An AMRAP of Kettlebell Swings, Goblet Squats, Sit-Ups and Jump Lunges will follow. The Post WOD will be Clean Pulls