Programming: The Week Ahead at MCCF 171001

This week will have 2 Days of Weightlifting, the MetCon, 2 Days of MetCon/Weightlifting/MetCon, and 1 Day of Weightlifting/Weightlifting/MetCon.

Monday:  Strict Press will be the Weightlifting.  The MetCon will an AMRAP of Power Snatches, Overhead Squats, Wallballs and Pull-Ups.  The Post WOD will be Matador Dips.

Tuesday:  Deadlift will be the Weightlifting for a heavy single.  The MetCon will have Kettlebell Swings, Running and Double Unders.  The Post WOD will be Bent Over Rows.

Wednesday:  The 1st MetCon will be an AMRAP of Sit-Ups and Thrusters.  A Complex of Power Snatches and Overhead Squats will be the Weightlifting.  The 2nd AMRAP will have Power Cleans, Burpees and Push Jerks.  The Post WOD will be Snatch Pulls.

Thursday:  Front Squats followed by Back Squats will be the Weightlifting.  The MetCon will be Running and Toes to Bar.  The Post WOD will be Drop to Broad Jumps.

Friday:  The 1st MetCon will have Snatch Grip Push Press, Overhead Squats and Box Jumps.  The Weightlifting will be Power Clean and Push Press.  The 2nd MetCon will have V Sit-Ups, Pistols and Rope Climbs.  The Post WOD will be Clean Pulls.