Happy Birthday to this Cool Kid!

Freedom WOD Classes

Warm Up:
Burpees to the song: When the Fire Starts to Burn, by Disclosure
Key Word: Fire

Movement of the Week:
Accumulate 3 mins Each Leg Every Day
High Hamstring Lax Ball Mobility https://www.youtube.com/watch?v=VQtwaPoK-UM

Strength:
“A5 Week”
Bench Press
1 x 5 @ 75% + 10 lbs
2 x 3 @ 85% + 10 lbs
3 x 1 @ 95% + 10 lbs

Metcon:
800 M Run
21 Floor Press 135/95
600 M Run
15 Floor Press
400 M Run
9 Floor Press

Elite Competition Class

1.  Clean & Jerk
60%/3+1
65%/3+1
70%/3+1
(75%/3+1)2

2.  Front Squat
(75%/4)5

3.  Barbell Conditioning
“Big Clean Complex”
6 Sets:
High Hang Squat Clean – Hang Squat Clean – Squat Clean – Push Press
High Hang Squat Clean – Hang Squat Clean – Squat Clean – Push Jerk
High Hang Squat Clean – Hang Squat Clean – Squat Clean – Split Jerk
*Each set consists of completing all 12 reps without dropping the bar. Rest as needed between rounds