Programming: The Week Ahead at MCCF 170820

This week will have 3 Days of Weightlifting, then MetCon and 2 Days of MetCon/Weightlifting/MetCon.

Monday:  This is the lighter week of 5/3/1 for Back Squats.  We are only hitting our 70% for 5.  After that is a MetCon with Burpees, Cleans and Pull-Ups.  The Post WOD will be Drop to Broad Jump.

Tuesday:  The first MetCon will have Box Jumps and Hang Power Clean and Jerks.  The Weightlifting will be Power Clean and Push Press.  An AMRAP of Running and Muscle-Ups will follow.  The Post WOD will be Below the Knee Clean Pulls.

Wednesday:  Deadlifts will the Weightlifting.  Two AMRAPs will follow.  There will be Front Squats, Toes to Bar, Back Squats and Sit-Ups.  The Post WOD will be Seated Vertical Jumps.

Thursday:  Sprints will be the first MetCon.  Power Snatches and Overhead Squats will the Weightlifting.  The AMRAP to follow will have Thrusters, Burpees and Bar Muscle-Ups.  The Post WOD will be Below the Knee Snatch Pulls.

Friday:  Bench Press to 95% will be the Weightlifting.  The MetCon will be an AMRAP Chipper of Double Unders, Wallballs, Hang Power Snatches, Overhead Squats and Clap Push-Ups.  The Post WOD will be Matador Dips.