Programming: The Week Ahead at MCCF 180708

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

Monday:
MetCon 1: Shoulder Taps and Squat Jumps
Weightlifting: Back Squat
MetCon 2: Box Jump Overs, Pistols, Kettlebell Swings
Post WOD: Side Plank

Tuesday:
MetCon 1: Overhead Snatch Grip Lunges and Burpees
Weightlifting: Snatch
MetCon 2: Dumbbell Stepovers and Dumbbell Power Snatches
Post WOD: Toe Nail Transitions

Wednesday:
Long MetCon of Intervals: Airbike, Toes to Bar, Power Cleans, Running, Ring Muscle-Ups, Double Unders and Wallballs
Post WOD: Shoulder Mobility and Stability

Thursday:
Weightlifting: Snatch Grip Deadlift and Bent Over Row
MetCon: Chest To Bar Pull-Ups and Clap Push-Ups

Friday:
Weightlifting: Clean and Push Jerk
MetCon: Hang Power Clean, Front Squat, and Push Jerk
Post WOD: GHD Hip Extensions