This week will have 3 days of Weightlifting, then MetCon and 2 Days of MetCon/Weightlifting/MetCon.
Monday: Front Squats will be the Weightlifting. The MetCon will have Back Squats, Burpees and Toes to Bar. The Post WOD will be Chin-Ups.
Tuesday: Deadlifts to 100% will be before an AMRAP of Dumbbell Power Cleans, Box Jumps and Dumbbell Goblet Squats. The Post WOD will be Bent Over Rows.
Wednesday: The 1st MetCon will have Dumbbell Power Snatches and Chest to Bar Pull-Ups. The Weightlifting will be Clean and Jerk. The 2nd MetCon will have Running and a 1 RM Power Clean. The Post WOD will be Clean Pulls.
Thursday: Single Arm Kettlebell Step-Ups will be in the 1st MetCon. The Weightlifting will be Back Squats and the 2nd MetCon will have Front Rack Lunges and Sit-ups. The Post WOD will be Pistols.
Friday: Snatches will be the Weightlifting. Overhead Squats, Ring Muscle-Ups and Wallballs will be in the MetCon. The Post WOD will be Rowing.