Programming: The Week Ahead at MCCF 171008

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

Monday:  The 1st MetCon will have Wallballs and Kettlebell Swings.  The Weightlifting will be Clean and Jerks.  The 2nd MetCon will have Lateral Over The Bar Burpees and Hang Power Clean and Jerks.  The Post WOD will be Below the Knee Clean Pulls.

Tuesday:  The Weightlifting will be Front Squats to a 1 RM.  An AMRAP of Box Jumps, Toes to Bar, Overhead Squats and a Plate Carry will follow.  The Post WOD will be Planks.

Wednesday:  Back Squats and a Heavy Walkout will be the Weightlifting.  Next week, we will go to a 1 RM.  The MetCon to Follow will have Running, Goblet Lunges, Sit-Ups and Deadlifts.

Thursday:  We will work to a 1 RM on Bench Press.  Two AMRAPs will follow.  They will consist of Double Unders, Cleans and STOH.  The Post WOD will be Matador Dips.

Friday:  The 1st MetCon will have Alternating Shoulder Taps and Dumbbell Power Snatches.  The Weightlifting will be Snatches.  The AMRAP to follow will have Pull-Ups, Hang Power Snatches and Overhead Lunges.  The Post WOD will be Below the Knee Snatch Pulls