This week will have 3 days of Weightlifting, then MetCon, 1 Day of MetCon/Weightlifting/MetCon and 1 Day of Long MetCon.
Monday: Front Squats will be the Weightlifting. The MetCon will have Wallballs and Running. The Post WOD will be Back Extensions on the GHD.
Tuesday: Dumbbell Thrusters and Toes to Bar will be in the 1st AMRAP. Weightlifting will be Power Clean and Jerks. The 2nd MetCon will have Power Clean and Jerks and Burpees. Toe Nail Transitions will be the Post WOD.
Wednesday: Independence Day WOD will have GTOH with the Barbell, Box Jumps, Deadlifts, V Sit-Ups and Double Unders.
Thursday: Muscle Snatches and Overhead Squats will be the Weightlifting. The MetCon will have Overhead Squats and Pull-Ups. The Post WOD will be Side Planks.
Friday: The Weightlifting will be Power Snatches. The AMRAP to follow will have Plate GTOH, Plate Overhead Lunges, and Lateral Plate Hops. The Post WOD will be Hollow Body Holds.