Freedom WOD Classes

Warm Up: 10 Mins
500 M Row or 30/24 Cal Bike
1:00 PVC ROM
8 Muscle Snatch
8 Hang Power Snatch
8 OH Squat or Back Squat w/ 2 pause
1:30 / Side LAX Traps or Posterior Shoulder

Conditioning: 12 Mins
2000/1600 M Row
120/96 Cal Bike
1 Mile Run
*In :30 intervals of :30 Intense / :30 Casual
But never stop moving until finished

Mobility: 8 Mins
Athlete choice hip / leg stretches

Metcon: 18 Min Cap
For Time:
Buy In: 800 M Run
Then 3 Rounds:
15 Deadlifts 155/105
40 DU / 80 Singles

Olympic Weightlifting Class

Warm Up: 10 Mins
1:00 PVC ROM
10 Split Jerks w/ 2 sec pause
6 Min Footwork Technique – Chalk Marks

Drills: 20 Mins
3×8 Press to Split @50% of Strict Press

3×6 Back Rack Split Jerks ~80% Strict Press

Strength EMOM: 12 Mins
5 Min EMOM
2 Hang Squat Clean & Jerks – Build to 60%
2:00 Rest
5 Min EMOM
1 Squat Clean & Jerk – Build to 80%