Happy B-Day Jaelyn Coates and Meghan Martinez!

Freedom WOD Classes

Warm Up:
Med Ball Warm Up

Movement of the Week:
90 Seconds Per Leg
Calf Smash

Strength:
Press Complex
3 Complexe at 70% 1RM of Jerk
Push Press + Push Jerk + Split Jerk + Push Press

Metcon:
Happy B-Day Jaeyln (23) and Meghan (21)
20 Min AMRAP
200 M Run
21 Wall Ball
200 M Run
23 Burpee
200 M Run
21 Pull Ups
200 M Run
23 Hang Power Clean 75/55
200 M Run
44 Jerk 75/55
200 M Run

Elite Competition Class

1. Clean & Jerk
60%/1
70%/1
75%/1
80%/1
85%/1
90%/1
80%/1
85%/1
95%/1

2. Clean Pull
100%/3
(105%/2)3

3. Back Squat
60%/2
70%/2
75%/2
80%/2
85%/2
(90%/1)3

4. Gymnastics Conditioning
5RFT:
5 T2B
5 C2B
5 Bar MU
Rest 1:00 between sets

5. Conditioning
AMRAP 18:
80 Wallballs (20/14#)
60 Calorie Row
40 1-Arm DB Snatch (70/50#)
20 OHS (135/95#)
10 Ring MU