Meet your November Athlete of the Month, Mr Marc Breen! 

Freedom WOD Classe:

Warm Up:
3 Rounds 
10 K-2-E
20 Sec Hand Stand Hold
10 Front Squats

Strength:
8 mins
Snatch (this is ran as a group with the coaching leading the count)
3×5 at 55% With a 3 sec pause at the top of the “Lift off” or right above the knees

10 Mins
Back Squat (Mobility between sets)
3×5 at 55% With a 3 sec pause in the bottom position of each rep

Metcon:
50 Rounds
1 HSPU
2 Cleans 95/65
3 Burpees

Elite Competition Class

1)Overhead Squat + Snatch Balance
Build to a Moderate Complex:
1 Overhead Squat + 2 Snatch Balances
*Technique is more important than loading. This is a primer for the following work.

2)Squat Snatch
On the Minute x 12 (3 Rounds)
Minute 1 – 3 Reps @ 79%
Minute 2 – 2 Reps @ 84%
Minute 3 – 1 Rep @ 89%
Minute 4 – Rest

3)Pausing Snatch Deadlift
5 x 2 @ 105%
2 Second pause just below knee

4)Back Squat
2 Rounds:
7 Reps @ 78%
5 Reps @ 82%
3 Reps @ 86%
Rest 2:00 between each set of squats

5)Ring Muscle-Ups
3 Rounds:
40% of Max Unbroken Muscle-ups
30% of Max Unbroken Muscle-ups
20% of Max Unbroken Muscle-ups
*Rest as little as needed between unbroken sets,
and rest 2:00 between rounds.

6)Conditioning
“Task Priority Fight Gone Bad”
3 Rounds, resting 1:00 between:
30 Wallballs (20/14)
30 Sumo Deadlift High Pulls (75/55)
30 Box Jumps (20)
30 Push Press (75/55)
30 Calorie Row