Freedom WOD Classes

Warm Up:
Plat Warm Up

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

Strength:
Max Out Week 3
Rest Day!

Metcon:
In Teams Of Two
“Partners Gone Bad ish”
15:00 AMRAP of 40 Reps At Each Station
Power Snatch 75/55
Russian KB Swings 53/35
Box Jumps 24/20
Push Press 75/55
200 M Run Together

Split the reps equally. Only one person can work at a time.  No Ghost Riding!

Elite Competition Class

1. Snatch
60%/2
65%/2
70%/2
(75%/2)2

2. Clean & Jerk
60%/2
65%/2
70%/2
(75%/2)2

3. Front Squat
(65%/2)3

4. Conditioning
5RFT:
20 Calorie Row
10 Thrusters (115/85#)