Programming: The Week Ahead at MCCF 180923

Monday:
MetCon: Muscle Snatches, Overhead Squats
Weightlifting: Tempo Snatches
MetCon: Double Unders, Pull-Ups
Post WOD: Front Rack Double Kettlebell Hold

Tuesday:
Weightlifting: Back Squat
MetCon: Single Arm Dumbbell Overhead Lunges, Box Jumps, Sit-Ups
Post WOD: Sumo Stance Goblet Squats

Wednesday:
MetCon: Front Squat, Rope Climbs, Burpees, Jump Lunges
Post WOD: 50 Calorie Row

Thursday:
Weightlifting: Deadlift
MetCon: Ring Muscle-Ups, Running, Handstand Push-Ups
Post WOD: GHD Hip Extensions

Friday:
Weightlifting: Power Clean, Clean, Jerk
MetCon: Push Press, Running Ring Dips
Post WOD: Shoulder Mobility, Crossover Symmetry