Programming: The Week Ahead at MCCF 190113

Monday:
Weightlifting: Front Squats
MetCon: Running, Back Squats, and Toes To Bar
Post WOD: Sumo Stance Goblet Squats

Tuesday:
Weightlifting: Clean, Front Squat and Jerk
MetCon: Fran
Post WOD: Crossover Symmetry

Wednesday:
MetCon: Burpees to Target, Wallballs, Handstand Push-Ups, Rowing and
Overhead Squats.
Post WOD: Front Rack Kettlebell Holds

Thursday:
MetCon: Dumbbell Power Snatches and Burpees
Weightlifting: Bench Press
MetCon: Dumbbell Hang Power Clean and Jerks and Bar Muscle-Ups
Post WOD: Ring Rows

Friday:
Weightlifting: Deadlifts
MetCon: Kettlebell Swings, Box Jumps and Sit-Ups
Post WOD: GHD Hip Extensions