Freedom WOD Classes

Warm Up:
Lumberjacks and Farmers

Strength:
6 min EMOM
Jerk at 70% of 1RM x 5 reps

Metcon:
4 Rounds
10 Push Presses 115/75
10 Kettlebell Swings 53/35
10 Box jumps 24/20

Elite Competition Class

1. Snatch
On the 2 minute x 10
1 Power Snatch + 1 Squat Snatch + 1 OHS

2. Conditioning
25 Power Snatches, 95/65
25 C2B Pull ups
25 Overhead Squats, 95/65
25 C2B
25 Thrusters, 95/65
25 C2B

3. Row Conditioning
5x300m Row, 1 minute rest