Programming: The Week Ahead at MCCF 180513

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

Monday:  The Weightlifting will be a complex of Muscle Snatches, Snatch Grip Push Press and Overhead Squats.  Overhead Squats and Muscle-Ups will be in the MetCon.  The Post WOD will be Hanging L-Sit Holds.

Tuesday:  An AMRAP of Running, Toes to Bar, Deficit Push-Ups and Power Cleans will be the MetCon.  The Post WOD will be Side Planks.

Wednesday:  More Interval work!  Rope Climbs, Deadlifts, Wallballs, Pull-Ups and Airbike.  The Post WOD will be Mobility Work.

Thursday:  Air Squats and Sit-Ups will be in the 1st MetCon.  The Weightlifting will be Paused Front Squats.  The 2nd MetCon will have Box Jumps and Kettlebell Lunges.  The Post WOD will be Hip Extensions.

Friday:  A complex of Cleans, Pause Jerk and Jerk will be the Weightlifting.  Thrusters and Bar Over Burpees will be the MetCon.  The Post WOD will be Deficit Clean Grip Deadlifts.