Freedom WOD Classes

D.R.O.M.s

Back Squat

8 x 4

Metcon:

3 Rounds for Time:

12 Hang Clean and Jerks (115/75)

9 Thrusters (115/75)

6 Snatches (115/75)

Elite Competition Class

1. Conditioning
5 Min AMRAP:
1 Clean and Jerk, 155/105
1 Round of “Cindy”
2 Clean and Jerks, 155/105
1 Round of “Cindy”
3 Clean and Jerks, 155/105
1 Round of “Cindy”
…continue to add 1 CJ after every round of “Cindy”

2. Oly/Strength
A. 10 Min EMOM: 2 Squat Snatches
B. Work up to a heavy Snatch Grip Push Press
C. work up to a heavy set of 3 Overhead Squats