Freedom WOD Classes D.R.O.M.s Strength: Strict press using 90% of your 1RM to calculate load 75% X 5 85% X 3 95% X 1+ Metcon: 30-20-10 Burpees Push press 95/65 Elite Competition Class 1. Snatch Work up to a heavy complex of: Power Snatch + Hang Squat Snatch + Squat Snatch + OHS 2. Conditioning:

Freedom WOD Classes D.R.O.M.s Strength: Back squats using 90% of your 1RM to calculate load 75% X 5 85% X 3 95% X 1+ Metcon: 13.3 12 min AMRAP 150 Wall Balls 20/14 90 Double Unders 30 Muscle Ups (30 chest to bar pull ups) Elite Competition Class 1. Strength A. 1-rep heavy Clean B.

Freedom WOD Classes D.R.O.M.s Metcon: Open GYM! Elite Competition Class 1. Conditioning With Teams of 3 Complete AMRAP 22: 7 Rope Climbs 10 Thrusters, 155/105 15 Power Clean, 155/105 46 Cal Row 1 athlete works at a time. 2. Gymnastics 5 RFT: 10 Pistols 15 GHDSU 3. Strength 4×6 Overhead Squat

Freedom WOD Classes D.R.O.M.s Strength Bench press 90% of your 1RM to calculate load 70% X 3 80% X 3 90% X 3+ Metcon: 3 Rounds 1 min Max Effort Chest to Bar pull ups KB swings 53/35 GHD Sit ups (modify to ab mat sit ups as needed) KB Snatch 53/35   Elite Competition

Freedom WOD Classes D.R.O.M.s Strength: Deadlift 90% of your 1RM to calculate load 70% X 3 80% X 3 90% X 3+   Metcon: 7 Rounds 30 Double unders 5 Deadlifts 225/135 Elite Competition Class Recovery Day  

Freedom WOD Classes D.R.O.M.s Strength: EMOM 10 – 70% of Clean Complex odd min: H. Clean + S. Clean + P. Press even min: H. Clean + S. Clean + Jerk (split or squat) Metcon: 3 Rounds 400 m run 20 Burpees 10 Jumping lunge explodes per leg Elite Competition Class 1 RM Deadlift 2.