Freedom WOD Classes

D.R.O.M.s

Snatch

10 x 3

Metcon:

12-10-8-6-4-2

Ring Rows

KB Swings (53/35)

Between Rounds Complete 6 Burpees

Elite Competition Class

1. Conditioning

3×1,000m Row, rest as needed – goal is maintain your 2k pace from last week across all three sets.

2. Snatch Technique

A. 5x”Second Pull Drill” – stay under 65%
Slowly pull the bar from the knees (shoulders over the bar) to the pockets (torso vertical), return to the above the knee position and complete a power snatch
B. 5×2 single Power Snatches, climbing – but keep it moderate, not heavy.