Open Athletes, make sure you are throttling down over the next two days in preparation of 22.2
Freedom WOD Classes
Warm Up: 10 Mins
3 Min Row
Then 2 rounds
7 Snatch Pulls
7 Power Snatch
7 Over Head Squat or Front Squats
Mobility:
Mobility Between Strength Sets
Strength: 15 Mins
Front Squats 3 sets
7 Rep @ 70-75% of 1RM from week 1
Metcon: 18 Min Cap
Every 3 minutes for as long as possible complete:
2 rounds of:
8 Hang Squat Snatches 95/65 Scaled 55/35
8/6 Cal RowFrom 3:00-6:00
2 rounds of:
9 Hang Squat Snatches 95/65 Scaled 55/35
9/7 Cal Row
From 6:00-9:00
2 rounds of:
10 Hang Squat Snatches 95/65 Scaled 55/35
10/8 Cal Row
From 9:00-12:00
2 rounds of:
11 Hang Squat Snatches 95/65 Scaled 55/35
11/9 Cal Row
Etc., following same pattern until you fail to complete both rounds.
This can be modified to Hang Power Snatches or Hang Squat or Power Cleans if needed.
