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.