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.