Programming: The Week Ahead at MCCF 180401

This week will have 2 Days of Weightlifting, then MetCon, 1 Day of MetCon/Weightlifting/MetCon and 2 Days of MetCons.

Monday:  Back Squats will start the day.  The MetCon that follows will have Squat Jumps, Pull-Ups and Burpees.  The Post WOD will be Pistols.

Tuesday:  An AMRAP of Clusters be before Power Clean and Push Jerks in the Weightlifting.  The 2nd MetCon will have Push Jerks, Box Jumps and Toes To Bar.  The Post WOD will be Below the Knee Clean Pulls.

Wednesday:  An EMO3M of Calories on the Bike, Double Unders/ Wallballs, Row, and Chest to Bar/Handstand Push-Ups.

Thursday:  The Weightlifting will be Hang Power Snatch/Overhead Squat.  An AMRAP of Power Snatches, Overhead Squats, and Lateral Bar Hops will follow.  The Post WOD will be Below the Knee Snatch Pulls.

Friday:  Bench Press, Front Squats, and Deadlifts.