Do Not Go Gentle..

Freedom WOD Classes

Warm Up:
4 Rounds not for time but have 15 mins to complete
4 KB Turkish Get up
6 Russian KB Swing
7 KB Deadlift

Movement of the Week:
Accumulate 3 mins Per Leg Every Day
Couch Stretch

Strength:
“C3 Week”
3 Sets Unbroken Toe-2-Bar At 50% + 4 of your Max Effort Toe-2-Bar
Example my max effort Toe-2-Bar was 40, then I will perform 3 sets of 24 unbroken toe-2-bar

Metcon:
“Diane”
21-15-9
Deadlift 225/155
Handstand Push Ups

Elite Competition Class

1.  Technique Work
A.  3×3 Snatch Balance, light
B.  3×3 Tall Snatch, light
C.  3×3 Tall Clean, light

2.  Snatch
2 Triples at 70%, followed by 3 doubles at 75%

3.  Clean and Jerk
2 Triples at 70%, followed by 3 doubles at 75%

4.  Jerk
4 Triples at 70% – focus on driving and catching high

5.  Conditioning
“Cement Mixer”
7 rounds, every 3 minutes complete:
400m Run
12 TTB