Freedom WOD Classes
Warm Up:
Invisible “Fran”
Strength:
6 min EMOM
Hang Sq Snatch at 70% of 1RM x 5 reps
Back Squats
4 Sets x 8 @ 70%
Metcon:
21-15-9 reps
Power Cleans 75/55
Thrusters 75/55
Rest 3 minutes
1 mile Run
Elite Competition Class
1. Conditioning
“Glen”
30 Clean and Jerks (135/95)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees
2. Squat
3×10 Back Squats