Happy Friday!

Freedom WOD Classes

Warm Up:
Pizza Delivery

Movement of the Week:
No MOW Today

Strength:
Clean 10 mins
2×5 at 60% With a 3 sec pause at the top of the “Lift off” or right above the knees

Front Squat 12 mins
3×4 at 60% With a 5 sec pause in the bottom position of each rep

Metcon:
90 Box Jump 24/20
80  Russian KB Swings 53/35
70 Pull Ups
60 Front Squats 75/45
50 Bar Jumps
40  Cal Assault Bike or Rower
30 Hang Power Cleans 75/45
20 Back Rack Lunges 75/45
10 Power Snatch 75/45

Elite Competition Class

1. Snatch
60%/2
70%/2
75%/2
80%/2
(85%/2)2
(90%/1)2

2. Clean & Jerk
60%/2+1
70%/2+1
75%/2+1
80%/2+1
(85%/2+1)2
(90%/1)2

3. Front Squat
60%/2
70%/2
75%/2
80%/2
(85%/2)2

4. Conditioning
2 Rounds:
21 OHS (95/65#)
21 C2B Pull-ups
21 Power Snatch (95/65#)
21 Over-the-Bar Burpees