Programming: The Week Ahead at MCCF 190210

Weightlifting: Paused Front Squat
MetCon: Kettlebell Front Rack Lunges, Chest To Bar Pull-ups
Post WOD: Double Kettlebell Front Rack Hold

MetCon: Dumbbell Hang Power Clean and Jerks and Goblet Squat Jumps
Weightlifting: Clean, Front Squat, Jerk
MetCon: Thrusters and Lateral Over the Bar Burpees
Post WOD: Crossover Symmetry

MetCon: Rowing, Wallballs, Toes to Bar, Deadlifts, Bar Muscle-Ups,
Running, and Pull-Ups
Post WOD: GHD Sit-Ups

MetCon: Overhead Squats
Weightlifting: Hang Power Snatches and Power Snatches
MetCon: Snatch Grip Deadlifts, Hang Power Snatches, Overhead Squats,
Bar Facing Over the Bar Burpees
Post WOD: Sotts Press

Weightlifting: Bench Press
MetCon: Push Press, Ring Dips, Running, and Shoulder Taps
Post WOD: Ring Rows