Programming: The Week Ahead at MCCF 181111

Monday:
Weightlifting: Paused Front Squats
MetCon: Back Squats and Ring Muscle-Ups
Post WOD: Sumo Stance Goblet Squats

Tuesday:
Weightlifting: Power Clean and Jerk Complex
MetCon: Thrusters and Toes to Bar
Post WOD: Kettlebell Front Rack Hold

Wednesday:
MetCon: Running and Burpees
Weightlifting: Deadlifts and Jump Lunges
MetCon: Running and Hang Power Cleans
Post WOD: Lateral Wall Walks

Thursday:
Weightlifting: Snatches and Box Jumps
MetCon: Double Unders, Pull-Ups, Overhead Squats and Chest to Bar Pull-Ups
Post WOD: Sotts Press

Friday:
MetCon: Wallballs, Deadlifts, Burpees, Front Squats and Ring Dips
Post WOD: Side Planks