Programming: The Week Ahead at MCCF 180520

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

Monday:  Pause Back Squat/Back Squat will be the Weightlifting.  The MetCon will have Front Squats and Lateral Over the Bar Burpees.  The Post WOD will be Drop Broad Jumps.

Tuesday:  An AMRAP of Muscle Power Snatches and Overhead Squats will be before Power Snatches and Above the Knee Pause Snatches in the Weightlifting.  The 2nd AMRAP will have Overhead Squats.  The Post WOD will be Flutter Kicks.

Wednesday:  An Interval MetCon with Toes to Bar/Jump Lunges, Shoulder Taps/Deadlifts, Rowing and Cindy will be the WOD.

Thursday:  Wallballs and Burpees will be in the first MetCon.  The Weightlifting will be Power Clean and Jerks.  An AMRAP of Push Jerks and Sit-Ups will follow.  The Post WOD will be Side Planks.

Friday:  Three AMRAP of Running and Power Cleans will be the WOD.  The Post WOD will be Ring Rows.