Freedom WOD Classes
Warm Up: 8 Mins
500 M Row or 30/24 Cal Bike
10 Burpees
1:00 / Side Couch Stretch
1:00 / Side Pigeon Stretch
Conditioning: 10 Mins
3 x 24 Cal Bike or Row – Female
3 x 30 Cal Bike or Row – Male
1:30 Rest Between Efforts
Mobility: 6 Mins
Athlete choice hip / leg stretches
Metcon: 15 Mins
15 Min AMRAP
14 Burpees
14 Sit Ups
14 Box Jumps 24/20
14 Russian KBS 70/53
Olympic Weightlifting Class
Warm Up: 8 Mins
1:30 Hip & Ankle Opener
1:00 PVC ROM
10 Power Snatch
10 OH Squats
10 Squat Snatch
Strength: 15 Mins
8 Min EMOM – Build in weight to ~75%
1 Squat Snatch
Then 7 Mins to establish 4×1 Heavy Squat Snatch – Build to 90-95%
Drills: 15 Mins
3×8 Snatch Balance
3×5 Snatch Deadlift – Heavy
