Freedom WOD Classes

Warm Up:
Nero Mobility (test re-test)
then
2 Rounds 
6 SDLHP with unloaded barbell
6 Hang Power Clean
6 Single Leg Squat Jumps

Strength:
Clean (this is ran as a group with the coaching leading the count)
3×5 at 60% With a 3 sec pause at the top of the “Lift off” or right above the knees

Front Squat (Mobility between sets)
3×5 at 60% With a 5 sec pause in the bottom position of each rep

Technique:5 mins
Review the DB Snatch

Metcon:
10-9-8-7-6-5-4-3-2-1
DB Snatch 50/35
Alternating in place Lunge

Note: only one DB per athlete. You must alternate the hand each rep e.g. snatch with right then alternate and snatch with left until 10 reps per arm is complete. Then 10 alternating lunges per leg. Then proceed to 9 reps 8,7,…..

Elite Competition Class

1. Deficit Handstand Push-ups
4 Giant Sets:
2 Deficit Kipping Handstand Push-ups
4 Deficit Kipping Handstand Push-ups
6 Deficit Kipping Handstand Push-ups

Rest 2:00 between rounds

Athlete’s choice on deficit levels, with the
first two reps being the largest. The four reps are
completed at a lesser deficit, with the final
6 repetitions at the smallest, if not floor. Move
from deficits with as little rest as possible

2. Weightlifting
On the 2:00 x 7:
3 Hang Squat Cleans + 1 Jerk

On the 2:00 x 5:
2 Front Squats

On the Minute x 3:
1 Front Squat

3. Conditioning
3 Rounds:
10 Ring Muscle-Ups
50 Air Squats
10 Hang Power Snatches (135/95)

4. Row Conditioning
On the Minute x 10
15/12 Calorie Row
Rest 2:00
45/36 Calorie Row