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.