Freedom WOD Classes

Warm Up: 15 mins
2 Rounds:
10 / Side Donkey Kicks
10 / Side Fire Hydrants
10-12 / Side Lateral Monster Band Walk
10 Banded Air Squats
10 Ring Rows
10 Kip Swings – Big Lat Driven Kip
5:00 Athlete Choice Mobility

Strength: 15 mins
2 x Giant Sets
15-20 Back Squats 60%
12-16 Alt. DB Step Ups – 1 or 2 dbs
12-16 Alt. DB Lunges – 1 or 2 dbs
5:00 Rest Between Sets – STRETCH

Metcon: 6 Mins
6 Min AMRAP
5 Front Squats 135/95
9 Pull Ups

Olympic Weightlifting Class

Warm Up: 10 Mins
2 Rounds w/ PVC:
10 Snatch Grip Deadlifts
10 Snatch Pulls
10 Snatch High Pulls
10 Power Snatch
10 OHS
4:00 Thoracic Mobility

Snatch: 20 Mins
2 x Complex:
3 Power Snatch + 3 OH Sq + 3 Snatch – moderate load
Then:
5-3-3-2-2 Snatch – Build to 80-85%
*No touch n’ go reps

Strength: 10 Mins
3×5 Snatch Pulls from 2x#45 plates – Build to 90%