Congratulations to the Doctor, Doctor Ashley Malmlov! Thats right she is a                double doctorate, BOOM!

Freedom WOD Classes

Warm Up:
3 Rounds
2 Turkish Get Ups Each side
4 Dragon Flags
6 KB SDLHP

Strength:
Snatch (this is ran as a group with the coaching leading the count)
3×3 at 80% With a 2 sec pause at the top of the “Lift off” or right above the knees

Back Squat (Mobility between sets)
3×3 at 80% With a 2 sec pause in the bottom position of each rep

Metcon:
“Doctor Doctor”
Tabata
45 sec on / 15 sec off. You will spend 4 rounds at one station before rotating to the next station.
Russian Twist 15/10
Row for Meters
Plate Sit Ups 15/10  https://www.youtube.com/watch?v=NVjdD3b6tys
Plate Step Ups 24/20 (15/10lbs)

Modify plate sit ups to regular sit ups holding the plate on your chest if needed.

Elite Competition Class

1. Snatch
7 Sets (Building to a Heavy):
Power Snatch +
2 Second Pause Low Hang Squat Snatch +
Overhead Squat

then

Heavy Single Snatch
3×1 (Between 85-92%)

2. Puase Squat
On the Minute x 10
1 Squat W/3 Second Pause at the bottom

3. Ring Muscle-Ups
3 x AMRAP 2:00:
Strict Ring MU
Rest 1:00 between rounds

4. Conditioning
3 Rounds:
60 Double Unders
30/21 Calorie Row
15 Overhead Squats (155/105)

Brother Bro’s Barbell Club:

Monday (Session One)
A.
Every 2 minutes, for 6 minutes (3 sets):
Drop to Split x 3 reps

Build over the course of the 3 sets. The goal is to work on technique here, not maximal weight.

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Behind The Neck Jerk In Split x 3 reps

Build over the course of the 3 sets.

B.
In 25 minutes, build to a 1-RM Clean & Jerk

C.
Every 2:30, for 15 minutes (6 sets):
Front Squat x 2 reps

*Sets 1-2 @ 85%
*Sets 3-4 @ 90%
*Sets 5-6 @ 95%

D.
In 15 minutes, build to a 1-RM Bench Press