Freedom WOD Classes

Warm Up:
3 Rounds
10 Air Squats with a 3 second pause at the bottom
10 KBS Russian

Movement of the Week:
Accumulate 5 mins Every Day
Middle Splits / Pancake

Strength:
Snatch
80% x 5
85% x 3

Back Squats 85% of 1RM
3 Reps EMOM x 5 mins

Metcon:
No Ghost Riding
200 meter Run
20 Front Squats 95/65
20 HSPU
200 meter Run
15 Front Squats 115/75
15 HSPU
200 meter Run
10 Front Squats 135/95
10 HSPU

Elite Competition Class

1. Hang Snatch – from mid-thigh
60%/3
65%/3
(70%/3)3

2. Snatch Pull
(105%/3)4

3. Back Squat
78%/5
83%/1
78%/5
86%/1
78%/5
89%/1

4. Gymnastics Conditioning
Choose one of the following:
A. 6 sets of 6 unbroken muscle-ups
B. 7 sets of 5 unbroken muscle-ups
C. 8 sets of 4 unbroken muscle-ups
D. 9 sets of 3 unbroken muscle-ups
Rest as needed between sets

5.  Conditioning
Row 2,000m
42 Thrusters (95/65#)
42 C2B Pull-ups
Row 1,000m
30 Thrusters (95/65#)
30 C2B Pull-ups
500m Row
18 Thrusters (95/65#)
18 C2B Pull-ups