PR DAY!!!! Come get some.

Freedom WOD Classes

Warm Up:
3 Rounds
3 Power Clean Unloaded Bar
3 Hang Squat Clean Unloaded Bar
3 Front Squat Unloaded Bar

Movement of the Week:
Scap Pull Ups
3 Sets of 7-10 Reps

https://www.youtube.com/watch?v=sfTsgt-a63c

Strength:
Max Out Week 2
Squat Clean

Metcon:
In teams of Two
3 rounds
6 min AMRAP
200 M Run
16 bar facing burpees
Max cleans with remaining time 115/75
Rest 2 mins and repeat

Only One person can work at a time. Split the work equally.

Elite Competition Class

1. Snatch
65%/3
70%/3
75%/3
80%/2
85%/1
90%/1
(80%/1)3

2. Clean & Jerk
65%/2+1
70%/2+1
75%/2+1
80%/2
85%/1
90%/1
(80%/1)3

3. Back Squat
(83%/3)8

4. Conditioning
AMRAP 15:
12 Box Jumps (30/24″)
9 Power Snatch (135/95#)
6 Bar Muscle-Ups