Programming: The Week Ahead at MCCF 170917

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

Monday:  The 1st MetCon will have Jump Squats and Toes to Bars.  Front Squats will be the weightlifting to follow.  An AMRAP of Back Squats, Jump Lunges, and Sit-Ups will follow.  The Post WOD will be Pistols.

Tuesday:  A Power Snatch/Overhead Squat Complex will be the Weightlifting.  The MetCon will have Running, Pull-Ups Burpees, and Overhead Squats.  The Post WOD will be Snatch Pulls from Below the Knee.

Wednesday:  Deadlifts will be the Weightlifting.  An AMRAP of Power Cleans, Box Jumps and Rope Climbs will follow.  The Post WOD will be Bent Over Row.

Thursday:  The 1st MetCon will have Wallballs and Alternating Dumbbell Power Snatches.  Bench Press will follow.  Rowing and Hang Power Snatches will be the 2nd MetCon.  The Post WOD will be Matador Dips.

Friday:  Power Clean and Jerks will be the Weightlifting.  Double Unders, Clap Push-Ups and Clusters will be in the MetCon that follows.  The Post WOD will be Clean Pulls from Below the Knee.