This week will have 3 days of Weightlifting, the MetCon and 2 Days of MetCon/Weightlifting/MetCon.
Monday: Front Squats will be the Weightlifting. The AMRAP to follow will have Wallballs, Strict Pull-Ups and Pull-Ups. The Post WOD will be Toe Nail Muscle-Up Transitions.
Tuesday: Weightlifting will be Clean and Jerks. The AMRAP to follow will have Overhead Squats, Hand Release Push-Ups and Dumbbell Power Snatches. The Post WOD will be Ring Push-Ups.
Wednesday: Kettlebell Swings and Lunges will be in the first MetCon. The Weightlifting will be Deadlifts. A AMRAP of Power Cleans, Box Jumps and Toes to Bar will follow. The Post WOD will be False Grip Ring Pull-Up Negatives.
Thursday: Strict Handstand Push-Ups and Power Snatches will in the fist MetCon. Snatches will be the Weightlifting. The 2nd MetCon will be Running. The Post WOD will be Lateral Wall Walks.
Friday: An AMRAP of Squat Jumps will be before the Weightlifting of Back Squats. The 2nd MetCon will be Front Squats and Front Rack Lunges. The Post WOD will be Ring Pull-Ups and Ring Dips