Congratulations to the Denver Broncos on a well fought game to win Super Bowl 50!

Freedom WOD Classes

Warm Up:

Strength:
EMOM for 5 mins
5 Burpees beginner/intermediate
15 Burpees intermediate/advanced

Mobility:
Lat and Tricep mobility

Skills:
Squat Clean Progression

Metcon:
15 minute AMRAP
5 Deadlift 95/65
5 Hang Squat Cleans 95/65
5 Push Presses 95/65

Elite Competition Class

1. Conditioning
5 minutes of max reps of Burpee Box Jump Overs, 24/20
5 minute rest
4 minutes of max reps of 10m Shuttle
4 minute rest
3 minutes of max reps of Power Clean, 155/105
3 minute rest
2 minutes of max reps of Wall Balls, 20/14
2 minute rest
1 minutes of max reps of Max unbroken C2B Pull-Ups

2. Snatch
A. Work up to a heavy Squat Snatch (not a max)
B. 3×1 Snatch Pull
C. 3×1 Snatch Grip Jerk + Pause OHS