Freedom WOD Classes

Warm Up:
3 rounds
10 Hollow Body Kip Swings
5 Overhead Squats with a 3 sec pause at the bottom

Movement of the Week:
Tricep Smash
https://www.youtube.com/watch?v=lEbdcYUSTBQ

Strength:
Max Out Week 3
Over Head Squats

Metcon:
12 Min Cap
50 Overhead Squats 135/9550 Bar Jumps
50 Pull Ups

Elite Competition Class

1. Power Snatch
(65%/2)3

2. Snatch Pull
(75%/3)3

3. Overhead Squat
(65%/3)3

4. Conditioning
For time:
30 Box Jumps (24/20)
30 C2B Pull-ups
30 KB Swings (1.5/1 Pood)
30 Front Squats (115/80#)
30 T2B
30 Push Press (115/80#)
30 Deadlifts (115/80#)
30 Wallballs (20/14#)
30 Burpees
30 Double-unders