Freedom WOD Classes

Warm Up:
With unloaded Barbell
5 reps of each, two times through the complex
Snatch Grip RDL
Snatch Panda Pull from Below Knee
Muscle Snatch
Overhead Squat
Back Squat
Snatch Balance
Hang Power Snatch

Strength:
Snatch 12 mins to find
10 Rep Max touch and go

Back Squat 12 mins to find
10 Rep Max 

Metcon: 15 min cap
20-15-10
C2B Pull Ups
Thrusters 115/75

Elite Competition Class

1. Snatch
3 Position Squat Snatch https://www.catalystathletics.com/exercise/65/3-Position-Snatch/
3 Sets @ 70%

then

On the Minute x 9
7/5 Calorie Assault Bike
2 Squat Snatches (75%)

2. Back Squat
5 Reps @ 70%
5 Reps @ 73%
4 Reps @ 76%
4 Reps @ 79%
3 Reps @ 82%
3 Reps @ 82%

3. Ring Muscle-Ups
On the Minute x 10
Odd – 2-4 Strict Ring Muscle-ups
Even – 40 Double Unders

4. Conditioning
3 Rounds:
10 Power Snatches (155/105)
20 Box Jump Overs (24/20)
30 Wallballs (30/20)

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.

B.
Every 3 minutes, for 18 minutes (6 sets):
Split Jerk

*Set 1 – 2 reps @ 75%
*Set 2 – 1 rep @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 1 rep @ 101%+

The goal today is to find a 1-RM Split Jerk.

C.
In 20 minutes, build to a 1-RM Front Squat

D.
Four sets of:
Bench Press x 4 reps
Rest 60 seconds
Back Extension x 8 reps
Rest 90 seconds

Build over the course of the 4 sets.