Freedom WOD Classes

Warm Up:
Take out the papers and the trash!

Strength:
6 min EMOM
Hang Sq Cleans at 70% of 1RM x 3 reps

Metcon:

30 Front squats 75/45

50 T-2-B or K-2-E

30 Burpees

50 Double unders or 150 single

30 Russian twists 15/10

50 Walking Lunges

30 Hang Power Cleans  75/45

Elite Competition Class

1. Squat
EMOMx10: 1 Back Squat, across

2. Conditioning
AMRAP 20 of:
3 Power Cleans, 185/135
3 Front Squats, 185/135
3 Jerks, 185/135
There is a 20 round limit on this workout – so if you are beast, capable of 20 rounds in 20 mins, stop.

3. Rowing
15 Minute Row