Programming: The Week Ahead at MCCF 180812

Weightlifting: Power Clean and Jerk
MetCon: Thrusters, Box Jumps and Pull-Ups
Post WOD: Deficit Clean Grip Deadlifts

Weightlifting: Back Squat
MetCon: Hang Power Cleans, Lunges, Burpees, Lateral Bar Hops
Post WOD: Toe Nail Transitions

MetCon: Running, Dumbbell Power Cleans, Ring Muscle-Ups, Ring Dips, Deadlifts
Post WOD: GHD Hip Extensions

MetCon: Push-ups and Wallballs
Weightlifting: Snatch Grip Push Press and Overhead Squats
MetCon: Overhead Squats and Toes to Bars
Post WOD: KB Front Rack Holds

MetCon: DB Power Snatches and Snatch Grip Push Press
Weightlifting: Power Snatch
MetCon: Strict Handstand Push-Ups and Double Unders
Post WOD: Side Plank