Coach Annie Would like you all to know It’s Crop Top and Short Short Friday (sleeveless counts also).

Freedom WOD Classes

Warm Up: 6 Mins
4 Round Tabata :20/:10
Double Unders
Then:
20 PVC or Banded Pass Throughs and or Windmills
10 MU Snatch
8 Power Snatch
6 Squat Snatch

Strength: 15 Mins 
Snatch
7 Rep Max (10 min)
7 Reps @ 90% 5RM (5 min)
7 Reps @ 85% 5RM

Metcon: 15 Mins 
15 Min EMOM Snatch Ladder
20 Double Under or Singles
1 Snatch

The gaol is to start with a light weight snatch, increasing the weight each round. But you must complete the jump ropes and snatch inside the minute. Failure to do so will result in a 10 burpee penalty every round you miss. Penalties will be tallied and performed at the end of the 15 mins.