Freedom WOD Classes

Warm Up: 7 Mins
5 Jefferson Curls
5 Inchworms
:30 / Side Samson
Then 2 Rounds:
10 Air Squats
10 Russian KBS
10 Deadlifts
10 Power Snatch

Strength/Technique: 18 mins
18:00 to Complete all of the following:

2 x 3 Hang Squat Snatch + 1 Squat Snatch
*Use these sets to build in weight and warm up

3 x 3 Squat Snatch 70-75% *not touch and go*

2×8 Deadlifts 65-70%

Home WOD: 13 Mins
13 Min AMRAP
20/15 Cal Row OR 200 M Run
35 DU / 70 Singles
20 Russian KBS (53/35)

Metcon: 13 Mins
13 Min AMRAP
20/15 Cal Row or Bike
35 DU / 70 Singles
20 Russian KBS (53/35)