Programming: The Week Ahead at MCCF 180715

Monday:
Weightlifting: Back Squats
MetCon: Lunges and Wallballs
Post WOD: Side Planks

Tuesday:
First MetCon: Hand Release Push-Ups, Thrusters, and Chest to Bar Pull-Ups
Weightlifting: Power Clean and Jerk
Second MetCon: Hand Release Push-Ups, Thrusters, and Chest to Bar Pull-Ups
Post WOD: 50 Calorie Row

Wednesday:
Long MetCon: Running, Cleans, and Burpees
Post WOD: Toe Nail Transitions

Thursday:
Weightlifting: Clean Grip Deadlifts and Clean Grip Shrugs
MetCon: Kettlebell Swings, Box Jumps and Double Unders
Post WOD: Hip Extensions

Friday:
Weightlifting: Power Snatch
MetCon: Power Snatches, Overhead Squats, Push Jerks and Pull-Ups
Post WOD: 1,000m Row