Programming: The Week Ahead at MCCF 180325

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.