December 17, 2014 by thao

12/17/2014

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Freedom WOD Classes
D.R.O.M.s
 
Snatch
3 x 10
 
Metcon:
5 Rounds for time:
5 Squat Clean and Jerk (185/135 or 70% of Clean 1RM)
12 Burpees
 
Elite Competition Class
1. 20 Min AMRAP
200 DU
100 Air Squats
80 Burpees
60 Wall Balls (20/14)
40 TTB
20 Strict HSPU
10 MUs
 
2. Snatch Technique
8 Min EMOM
Odd: Power Snatch + Snatch Balance, stay below 65%
Even: Hang Squat Snatch + OHS, stay below 65%
 
3.
Heavy Front Squat x 3 Reps
Heavy Front Squat x 10 Reps

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