Programming: The Week Ahead at MCCF 170827

This week will have 3 Days of Weightlifting, then MetCon, 1 Day of MetCon/Weightlifting/MetCon and 1 Day of Weightlifting/Weightlifting/MetCon.

Monday:  Front Squats will be the Weightlifting.  The AMRAP to follow will have Pistols, Sit-Ups and Hang Power Cleans.  The Post WOD will be Alternating Dumbbell Curls

Tuesday:  Running and Sprints will be before Pause Clean and Jerks for for Weightlifting.  The 2nd MetCon will have Chest to Bar Pull-Ups and Double Unders.  The Post WOD will be Bent Over Row.

Wednesday:  Weightlifting will be Deadlifts.  An AMRAP of Box Jumps, Kettlebell Swings, Lunges, and a Kettlebell Carry will follow.  The Post WOD will be Seated Vertical Jumps.

Thursday:  An EMOM of a 3 Position Power Snatch will be before Strict Press.  The MetCon will have Hang Cleans and Handstand Push-Ups.  The Post WOD will be Matador Dips.

Friday:  Back Squats will be the Weightlifting.  The MetCon will have Toes to Bar, Deadlifts, Burpees and Front Squats.  The Post WOD will be Drop to Broad Jumps.