Programming: The Week Ahead at MCCF 170910

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

Monday:  The first MetCon will have Hang Power Snatches and Double Unders.  The Weightlifting will be Clean and Jerks.  The 2nd MetCon will be Thrusters and Burpees.  The Post WOD will be Clean Pulls.

Tuesday:  Deadlifts will be the Weightlifting.  An AMRAP of Squat Jumps, Hang Power Cleans, Pull-Ups and Lateral Bar Hops will follow.  The Post WOD will be Bent Over Row.

Wednesday:  Back Squats to 95% will be the Weightlifting.  Two AMRAPs will follow.  The first will have Cleans and Muscle-Ups.  The 2nd AMRAP will have Cleans and Sit-Ups.  The Post WOD will be Drop to Broad Jumps.

Thursday:  An AMRAP of Hand Release Push-Ups and Box Jumps will be before Strict Press for Weightlifting.  The 2nd MetCon will have Wallballs and Toes to Bar.  The Post WOD will be Matador Dips

Friday:  Snatching will be the Weightlifting.  An AMRAP of Running, Lunges and Snatches will follow.  The Post WOD will be Snatch Pulls.