This week we will be maxing out our Deadlifts and Back Squats. We will be continuing our barbell cycling with gymnastics work. There will be 3 days of MetCon/Weightlifting/MetCon and 2 days of Weightlifting, then MetCon.
Monday: The first MetCon will have Dumbbell Power Snatches and Dumbbell Goblet Squats. A Complex of Hang Snatch/Snatch will be the Weightlifting. The AMRAP to follow will have Snatches and Chest to Bar Pull-Ups. The Post WOD will be 1,000m Row.
Tuesday: An AMRAP of Wallballs and Kettlebell Swings will be before Weightlifting of Deadlifts. We will be building up to a 1 RM. The 2nd MetCon is an AMRAP of Burpee Box Overs. The Post WOD will be Toe Nail Transitions.
Wednesday: We will be working to 1 RM on Back Squats. The MetCon will have Deadlifts, Wallballs, Burpees and Handstand Push-Ups. The Post WOD will be Ring Push-Ups.
Thursday: The First MetCon will have Air Squats and Pull-Ups. Front Squats will be the Weightlifting. An AMRAP of Jump Lunges and Double Unders will follow. The Post WOD will be Lateral Wall Walks
Friday: A Complex of Hang Clean/Clean and Jerk will be the Weightlifting. The MetCon will have Running, Hang Power Clean and Jerks and Toes to Bar. The Post WOD will be a 50 Calorie Row.