Programming: The Week Ahead at MCCF 180909

Monday:
Weightlifting: Snatch Pull/Hang Snatch/Snatch
MetCon: Power Snatches, Overhead Squats, Toes to Bar
Post WOD: Toe Nail Transitions

Tuesday:
MetCon: Dumbbell Thrusters, Goblet Squats
Weightlifting: Clean and Push Press
MetCon: Power Clean and Jerks, Front Squats, Ring Muscle-Ups
Post WOD: Kettlebell Front Rack Hold

Wednesday:
MetCon: Airbike, Ring Dips, Lunges, Double Unders, Chest to Bar Pull-Ups, Thrusters
Post WOD: Side Plank

Thursday:
Weightlifting: Deadlifts
MetCon: Hang Power Cleans, Wallballs
Post WOD: Hip Extensions

Friday:
Weightlifting: Squats
MetCon: Lunges, Box Jumps, Handstand Push-up
Post WOD: Sumo Stance Goblet Squats