Programming: The Week Ahead at MCCF 181104

Monday:
MetCon: Dumbbell Thrusters, Toes To Bar
Weightlifting: Clean Pull/Clean/Jerk
MetCon: Running, Burpee Box Overs
Post WOD: Kettlebell Front Rack Hold

Tuesday:
Weightlifting: Back Squat
MetCon: Weighted Box Step Ups, Squat Jumps, Shoulder Taps
Post WOD: Sumo Stance Goblet Squats

Wednesday:
MetCon: Running, Ring Muscle-Ups, Pistols, Pull-Ups, Handstand Push-Ups
Post WOD: Side Plank

Thursday:
MetCon: Dumbbell Power Snatches, Sit-Ups
Weightlifting: Deadlifts
MetCon: Hang Power Cleans, Sit-Ups, Lunges
Post WOD: GHD Hip Extensions

Friday:
Weightlifting: Snatch and Snatch Balance
MetCon: Hang Power Snatches, Front Squats, Push Jerks, Overhead Squats
MetCon: Sotts Press