Freedom WOD Classes

Plate Warm Up

Shoulder Mobility

Strength:
6 min EMOM
Strict Press at 90% of 1RM x 1 reps

Jerk
80% x 1
85% x 1
90% x 1

Metcon:

Partner Metcon:

4 minAMRAP
Push Press 95/65
Bar hold off of pull up rack

1min rest

4 min AMRAP
Double Unders
Active Static Squat Holds

1min rest

4 min AMRAP
Bench press 95/65
Plank hold

Elite Competition Class

1. Snatch
A. 5×5 Unbroken Power Snatch, climbing

2. Barbell Conditioning
In teams of 3, complete:
A. In 7 mins complete the following Strict Presses:
50 reps at 115/80
50 reps at 135/95
AMRAP at 165/110

rest 3 minutes

B. In 7 mins complete the following Back Squats:
50 reps at 185/135
50 reps at 225/155
AMRAP at 275/185

rest 3 minutes

C. In 7 mins complete the following Power Cleans:
50 reps at 155/105
50 reps at 205/145
AMRAP at 245/165

3. Midline Accessory Work
4 Supersets of:
30 Calorie Row
10 Strict HSPU
A “Superset” means move from movement to movement with purpose. These ARE NOT for time, but don’t screw around between sets. Rest 1-2 minutes between rounds.