Freedom WOD Classe:

Warm Up: 5 mins
200 m Run
2 Rounds
Clean Complex: Olympic Deadlift + Hang Power Clean + Hang Sq Clean + Front Sq

Strength:
8 Mins
3 Position Clean (Squat Clean + Low Hang Sq Clean + Mid Hang Sq Clean = 1 rep)
3×3 at 65, 70 & 72%
60 sec rest between sets 
https://www.catalystathletics.com/exercise/65/3-Position-Snatch/

8 Mins
Tempo Front Squat 3-0-1-0
3×5 at 70%
60 sec rest between sets

• 3-0-1-0
• The first number (3) is the eccentric, or lowering, component of the lift.
• The second number (0) denotes any pause at the bottom.
• The third number (1) is the concentric, or lifting, component.
• Finally, the fourth number (0) denotes any pause at the top.

Metcon: 25 mins

“ZombieLand”
Partner Up – One person is Not Infected the other is a Zombie
800 M Run
100 Air Squats
20 Pull Ups
100 Sit Ups
20 Wall Ball 20/14
200 M Single Arm KB Farmer Carry (switch arms at 100m) 53/35

If you are Not Infected you will start the workout with the at minute 0.  If you are a Zombie you will start the WOD exactly 30 Seconds after the None Infected and try to catch them!

If you are a Zombie you must catch your None Infected partner.  If you fail to catch your partner you must do 25 burpees after the workout.
If you are Not Infected and you get caught by your Zombie partner then you must do the 25 burpees.

Elite Competition Class

Clean and Jerk Skill
On the Minute x 5:
Power Clean + Hang Squat Clean + Split Jerk (60+63+65×3)

Directly Into…

On the Minute x 5:
2 Squat Cleans + 1 Split Jerk (70)

Deadlift
Heavy Set of 6-4-2

“Optimus Prime”
AMRAP 7:
Wallballs (30/20)
On the Minute: 7 Deadlifts (245/165)

Brother Bros Barbell Club

A.
Every minute, on the minute, for 4 minutes (4 sets):
Jump & Land Drill x 45 seconds

Using your own bodyweight, jump & land into your split jerk position. Take you time & feel / warmup this position.

B.
Every 3 minutes, for 24 minutes (8 sets):
Clean & Jerk

*Set 1 = 1 rep @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 86%
*Set 4 = 1 rep @ 92%
*Set 5 = 1 rep @ 97%
*Sets 6-8 = 1 rep @ 101%+

The goal today is to find a 1-RM Clean & Jerk.

C.
Every 2:30, for 15 minutes (6 sets):
Front Squat

*Set 1 = 3 reps @ 75%
*Set 2 = 2 reps @ 85%
*Set 3 = 1 rep @ 92%
*Set 4 = 1 rep @ 97%
*Sets 5-6 = 1 rep @ 101%+

The goal is to find a 1-RM Front Squat today.

D.
Two sets of:
Barbell Step Ups x 6 reps each leg
Rest 30 seconds
Seated 1-Arm Dumbbell Press x 10 reps each arm
Rest 30 seconds

(Box that you’re stepping on should be set so that your leg is at parallel. Goal is explosiveness, not max weight)

Performance Power Train

Friday, OCT 26th, 2018
Pre-Flight: Pause squats, speed deads, and a mental grind, how many wallballs can you do??

Jet Fuel:
Fast feet drills
-mash

Major, Lift: Red: Deadlift
-then 2xAMRAP @80% of the days heaviest set
Wht/Blu: Pause squats/Deads
Pause Squats
7×3 @50%
**First 2 reps, 2 count pause. Last rep, fast!
Speed Deadlifts
7×2 @65%

GainCity:
-100 weighted Situps
-Bandy Leg Curls/Leg Extensions
4×20

Afterburner: 
4 Rounds:
100m Sprint
Max reps Wallballs (30/20)
*Rest 2 minutes between attempts
**Same as last week, except the run comes first**