Freedom WOD Classes D.R.O.M.s Mobility: Hips and Legs Strength: Deload Week Back Squat using 90% of your 1RM + 20lbs to calculate load 40% X 5 50% X 5 60% X 5 Metcon: 4 Rounds 14 min Cap 50 Double Unders 15 Over Head Squats 95/65 Elite Competition Class 1. Snatch 1RM 2. Clean Jerk

Freedom WOD Classes Rest Day / Active Recovery Elite Competition Class Rest Day / Active Recovery

Freedom WOD Classes Open Gym Elite Competition Class 1. Conditioning “Rene” 7 Rounds: 400 Meter Run 21 Walking Lunges 15 Pull-Ups 9 Burpees

Freedom WOD Classes D.R.O.M.s Strength: Bench Press using 90% of your 1RM + 10lbs to calculate load 75% X 5 85% X 3 95% X 1+ Metcon: EMOM Until you are unable to finish with in the minute. Minimum of 10 rounds Max of 30 rounds 5 Pull Ups 10 Push Ups 15 KB Swings

Freedom WOD Classes D.R.O.M.s Strength: Deadlift using 90% of your 1RM + 20lbs to calculate load 75% X 5 85% X 3 95% X 1+ Metcon: 4 Rounds 1 min Handstand Push Ups 1 min GHD Sit Ups 1 min  Double Unders or Single Jumps 1 min Row for meters 1 min Rest Elite Competition

Freedom WOD Classes D.R.O.M.s Strength: 5-rep heavy Front Squat 3-rep heavy Clean High Pulls 1-rep heavy High Hang Squat Clean Metcon: “Elizabeth” 21-15-9 of: Squat Cleans, 135/95 Ring Dips Elite Competition Class 1. Conditioning “Jerry” For time: 1 mile Run 2K Row 1 mile Run 2. Barbell Conditioning 3 RFT: 10 Unbroken Hang Squat Cleans,