Programming: The Week Ahead at MCCF 191110

Weightlifting: Back Squats
MetCon: Box Jumps, Toes To Bars, and Front Squats
Post WOD: GHD Hip Extensions

MetCon: Thrusters and Pull-Ups
Weightlifting: Clean and Jerks
MetCon: Power Clean and Jerks and Lateral Over the Bar Burpees
Post WOD: Ring Rows

MetCon: Rowing, Double Unders, Squat Jumps and STOH
Post WOD: Bench Press

MetCon: Alternating Dumbbell Power Snatches and Sit-Ups
Weightlifting: Power Snatches, Snatches and Overhead Squats
MetCon: Power Snatches and Push-Ups
Post WOD: Crossover Symmetry

Weightlifting: Deadlifts
MetCon: Deadlifts, Hang Power Cleans, Front Squats, Lateral Bar Hops
Post WOD: Strict Toes To Bars