Don’t forget your ugly sweater for the Xmas party on Saturday!

Freedom WOD Classes

Warm Up:
4 min Pizza boy

Strength:
5 min EMOM
Back Squat at 95% of 1RM x 1 reps

10 min to Snatch
Warm ups set then
85% x 1
90% x 1
95% x 1
100% x 1
And if it is feeling good go for a PR!

Metcon:
4 Rounds
10 Push Press 115/75 Note: to focus on Push Press not Push Jerk!
15 Box Jumps 24/20

Elite Competition Class

1. Snatch
Build up to a single heavy lift from blocks – set the blocks up so the bar is about knee height.

2. Conditioning
21 Power Snatch, 135/95
21 Burpees over Bar
15 OHS, 135/95
15 Burpees over Bar
9 Squat Snatches, 135/95
9 Burpees over Bar

3. CrossOver Symmetry
Iron Scap Protocol
If you don’t have CrossOver Symmetry go online and buy it, then do Bulletproof Shoulders. The demo video is posted below.