Lindsey Herrera getting that back squat dialed in #TheRedGreenandWhite

Freedom WOD Classes

Warm Up:
3 Rounds of Cindy

Movement of the Week:
Accumulate 5 mins Every Day
Middle Splits / Pancake

Strength:
Clean
80% x 5
85% x 3

Front Squats 85% of 1RM
3 Reps EMOM x 5 mins

Metcon:
In Teams of 2
100 Double Unders or 2:1 Singles
Row 1600 M or Assault Bike 2.5 mile
100 Air Squats
Row 1400 M or Assault Bike 2.25 Miles
100 Sit-ups
Row 1200 M or Assault Bike 1.9 Miles
100 Push-ups
Row 1000 M or Assault Bike 1.6 Miles
100 Hang Power Cleans 75/45 No Ghost Riding
Row 800 M or Assault Bike 1.25 Miles

Split Reps as Needed

Elite Competition Class

1. Snatch
65%/4
70%/4
75%/4
(80%/3)2
(85%/1)3

2. Clean & Jerk
65%/3+1
70%/3+1
75%/3+1
(80%/2+1)2
(85%/1)3

3. Back Squat
79%/4
84%/1
79%/4
87%/1
79%/4
90%/1

4. Gymnastics Conditioning
7×4 Deficit HSPU (first rep strict + 3 kipping)
You choose the deficit

5. Conditioning
10 Ring MU
150 DU
20 Squat Snatch (135/95#)
150 DU
10 Ring MU