5:30 crew throwing down at Saturday Night Lights!

Freedom WOD Classes

Warm Up:
W/unloaded bar bell
3 Rounds
5 Snatch Grip Deadlift
5 Hang Snatch
5 Back Squats

Movement of the Week:
3 x 10
Scap Pull Ups

Strength:
Snatch
2×5 at 75% no pause

Back Squat
3×5 at 75% no pause

Metcon:
3 minute AMRAP
Wall Ball 20/14
2 minute AMRAP
KBS 53/35
1 minute AMRAP
Burpees

Rest 2 Mins

3 minute AMRAP
Wall Ball 20/14
2 minute AMRAP
KBS 53/35
1 minute AMRAP
Burpees

Elite Competition Class

1. Snatch
60%/2
65%/2
70%/2
75%/2
(80%/2)2

2. Snatch Pull
(85%/4)4

3. Back Squat
(80%/3)3

4. Gymnastics Conditioning
4×9 Muscle-ups
1:00 of easy rowing between sets

5. Conditioning
3RFT:
3 Power Snatches (135/95)
5 OHS (135/95)
7 Ring Muscle-ups
Rest 3:00
3RFT:
9 Power Cleans (135/95)
12 Front Squats (135/95)
15 C2B Pull-ups

6. Midline
3 Super Sets of:
20 Meb Ball GHDSU (20/14#)
20 Snatch Grip Weighted Hip Extensions