This week is not intended to be a max out week for our olympic lifts, but our hope is that we’ve refined technique and we hit some natural PRs along the way. Shout out to Matt for hitting a #40 Squat Clean PR on Monday and making it look good!

Freedom WOD Classes

Warm Up: 7 Mins
1:00 PVC ROM
5 Inchworms
2 Rounds:
10 Deadlifts
5 Power Snatch
5 Overhead Squats
5 Burpees

Strength/Technique: 20 mins
20:00 to Complete all of the following:

4×1 Squat Snatch – Build to heavy.
*not touch and go*
OR
4×6 Squat Snatch– Work technique and volume.

Deadlifts: 2×4 ~85%

Home WOD: 10 Min Cap
For Time:
10-9-8-…1 KB Deadlift
6 Box Jumps (24/20) or Tuck Jumps

Metcon: 10 Min Cap
Pick the appropriate option. Box Jumps are performed after every round of deadlifts including the last round.

For Time:
5-4-3-2-1 Deadlift (315/220 or ~80%)
8 Box Jumps (30/24)

OR

10-8-6-4-2 Deadlift (225/155 or ~55%)
12 Box Jumps (24/20)