Freedom WOD Classes

Warm Up:
3 Rounds
3 Deadlift Unloaded Bar
3 Hang Power Cleans Unloaded Bar
3 Strict Press Unloaded Bar

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

Strength:
Max Out Week 3
Max Effort Hand Stand Hold Against The Wall or Off a Box

Metcon:
16 min AMRAP
1 Power Clean 165/115 (scale to 80% of 1RM)
2 Hand Stand Push Ups
3 Deadlift 165/115
4 Ring Dips

You may only use 1 bar, DL weight must be the same as Clean weight.

Elite Competition Class

1. Conditioning
“The Chief”
5 Rounds:
AMRAP 3:
3 Power Clean (135/95#)
6 Push-ups
9 Air Squats
*Rest 1:00 after each round