This week will have 1 Day of Weightlifting, then MetCon, 3 Days of MetCon/Weightlifting/MetCon, and 1 Day of Long MetCon.
Monday: The Weightlifting will be Touch and Go Power Clean and Jerks. The MetCon will have Push Jerks and Burpee Box Overs. The Post WOD will be Hip Extensions.
Tuesday: An AMRAP of Squat Jumps and Toes to Bar will be before Back Squats in the Weightlifting. The 2nd MetCon will have Lunges and Deadlifts. The Post WOD will be Single Leg Deadlifts.
Wednesday: A long AMRAP of Pull-Ups, Push-Ups, Air Squats and Running.
Thursday: The 1st MetCon is an AMRAP of Kettlebell Snatches. The Weightlifting is Power Snatches. Wallballs, Double Unders and Handstand Push-Ups will be in the 2nd MetCon. The Post WOD will be Calories on the Airbike.
Friday: Dumbbell Push Jerks and Thrusters will be in the 1st MetCon. The Weightlifting will be Push Jerks. An ARMAP of Dumbbell Power Snatches and Burpees is the 2nd MetCon. The Post WOD will be Matador Dips.