Freedom WOD Classes
Warm Up: 8 Mins
500 M Row or .7/.6 Mile Bike
Then 2 Rounds:
5 KB Jefferson Curls
10 Hang Power Cleans
:30 Hollow Rocks / Hold
Conditioning: 10 Mins
10 Rounds:
8 / 6 Cal Row / Bike / Ski
:20 Rest Between Rounds
Mobility:
6-8 Min Athlete Choice Hip / Leg
Metcon: 18 Min Cap
3 Rounds For Time:
500/400 M Row OR .7/.6 Bike
15 T2B or V-Ups
15 Ball Slams
5 Power Cleans 165/110
Olympic Weightlifting Class
Warm Up: 5 Mins
1:30 Hip & Ankle Opener
15 Band Pull Aparts from overhead
1:00 PVC ROM
10 Power Clean & Jerks
Technique and Drills: 20 Mins
3×8 / Side Split Jerk Press – Elevated Front Leg – Video
3 x 5 Press From Split “Earthquake Bar”
Strength: 15 Mins
8 Min EMOM:
1 Power Clean & Split Jerk
Then
4 x 1 Split Jerk From Rack