Freedom WOD Classes

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

Strength:
Clean 12mins
10 Rep Max

Front Squat 12 mins
10 Rep Max

Metcon:
8 Min AMRAP Ladder
3 Squat Cleans 95/65
3 Toes to Bar
6 Squat Cleans 95/65
6 Toes to Bar
9 Squat Cleans 95/65
9 Toes to Bar
…..

Elite Competition Class

1. Deficit Handstand Push-ups
4 Rounds:
:30 second Strict Deficit Handstand Push-ups (5″/3″)
Rest :30 second 
:30s Max Kipping Deficit Handstand Push-ups (5″/3″)
Rest 1:30 between rounds

*Repeat from last week

2. Power Snatch
2 Rounds, resting 2:00 between rounds:
On the Minute x 3:
5 Touch and Go Power Snatches (155/105)
Rest 1:00
On the Minute x 3:
4 Touch and Go Power Snatches (175/115)
Rest 1:00
On the Minute x 3:
3 Touch and Go Power Snatches (195/130)

3. Conditioning
On the 0:00…
15-10-5:
Bar Muscle-Ups
Sandbag Cleans (150/100)

On the 10:00…
15-10-5:
Burpee Box Jump Overs (24/20)
Squat Cleans (135/95)

Brother Bro’s Barbell Club

Friday (Session Three)
A.
Every 2 minutes, for 8 minutes (4 sets):
Press in Receiving Position x 5 reps

Build over the course of the 4 sets.

B.
In 25 minutes, establish a 1-RM Snatch

C.
In 25 minutes, establish a 1-RM Clean & Jerk

D.
Three sets of:
Strict Pronated Grip Pull-Ups x 3 reps
Rest 30 seconds
L-Sit x 20 seconds
Rest 60 seconds