Freedom WOD Classes

Warm Up:
12-9-6
Hang Cleans Unloaded BarPush Ups

Movement of the Week:
No Movement of the Week today

Strength: 15 mins
Clean
2×5 at 50% With a 3 sec pause at the top of the “Lift off” or right above the knees

Front Squat
2×5 at 50% With a 7 sec pause in the bottom potions of each rep

Metcon:
In Teams of 3, Each Person Will Perform 3 Rounds
60 Sec Max Distance Row
60 Sec Ring Dips
60 Sec Rest

One person will Row for 6o seconds, One person will perform ring dips for 60 seconds, One person will rest for 60 seconds. One round consists of row, ring dips, and rest.

Then: 2 min rest

5:00 Min Max Effort Bench Press 45/35 (switch partners as needed)

Elite Competition Class

1. Snatch
60%/1
65%/1
70%/1
(75%/1)3

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

3. Back Squat
(70%/3)3

4. Big Clean Complex
6 Sets of the following Complex :
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

One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the overhead movements, it’s allowed – just be quick to get back on the bar. Rest as needed between sets and try to increase weight after each set.

5. Conditioning
EMOMx15:
Min 1:  50′ Ooverhead Walking Lunge (95/65#)
Min 2: Max Muscle-ups in :40
Min 3: 50 Double-unders