Happy Birthday to this Cool Kid!

Freedom WOD Classes

Farmers and Lumber Jacks

Strength:
5 min EMOM
Back Squat at 90% of 1RM x 1 reps

Snatch Pull (Panda Pulls) using % of snatch 1RM
100% x 5
110% x 3
120% x 1

Sq Snatch
90% x 1
95% x 1

Metcon:
5 Rounds
10 Hang Power Cleans 95/65
10 Push Presses

Elite Competition Class

1. Conditioning:
7 RFT:
7 Power cleans, 95/65
7 Thrusters, 95/65
7 bar-facing burpees

2. Clean and Jerk
A. Work up to a heavy single Squat Clean
B. Work up to a heavy set of 2 Front Squats + 1 Jerk from a rack.

3. Squat
Back Squat
3×10