Programming: The Week Ahead at MCCF 170924

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

Monday:  Back Squats will be the Weightlifting.  The MetCon will have Deadlifts, Hang Power Cleans and Front Squats.  The Post WOD will be Drop to Broad Jumps

Tuesday:  The 1st MetCon wil have Double Unders and Clap Push-Ups.  The Weightlifting will be Bench Press.  The AMRAP to follow will have Power Snatches, Wallballs, and Pull-Ups.  The Post WOD will be Plank Alternating Shoulder Taps.

Wednesday:  Deadlifts will start the Day.  The MetCon will have Running, Sit-Ups, Burpees, Kettlebell Swings, and Toes to Bars.  The Post WOD will be Bent Over Rows.

Thursday:  The 1st MetCon will have Thrusters and Overhead Squats.  The Weightlifting will be a Snatch Complex.  The 2nd MetCon will have Power Clean and Jerks and Chest to Bar Pull-Ups.  The Post WOD will be Snatch Grip Shrugs.

Friday:  Alternating Dumbbell STOH and Dumbbell Goblet Squats will be in the 1st MetCon.  The Weightlifting will be a Clean and Jerk Complex.  The 2nd MetCon will have Power Cleans, Box Jumps and Jump Lunges.  The Post WOD will be Clean Grip Shrugs.