Freedom WOD Classes
Warm Up: 8 Mins
500 M Row or 30/24 Cal Bike
1:30 Hip & Ankle Opener
1:00 / Side Samson Stretch
15 Air Squats
10 MB Cleans
Conditioning: 10 Mins
6 x Intervals :30 Work / 1:00 Rest
Bike / Row / Ski
Mobility: 8 Mins
Athlete choice hip / leg stretches
Metcon: 15 Min Cap
“f.IT”
100 MB Cleans 20/14
*EMOM Perform 5 Box Jumps 24/20
Olympic Weightlifting Class
Warm Up: 8 Mins
1:30 Hip & Ankle Opener
10 / Side Front & Lateral Kicks
5 Inchworms
10 RDLs
10 Overhead Squats
10 Squat Snatch
Drills: 15 Mins
3 x 6 High Hang Squat Snatch – light weight
3 x 6 Snatch High Pulls or Panda Pulls – heavy
Strength EMOM: 20 Mins
Every 2 Mins x 10 Rounds
0:00-10:00
2 Hang Squat Snatch + 2 Squat Snatch w/ Pause in Catch
10:00-20:00
1 Squat Snatch – Build to 90-95%