Freedom WOD Classes

Warm Up:
D.R.O.M.S

Strength:
EMOM for 5 mins
10 Toe-2-Bar beginner/intermediate
15 Toe-2-Bar intermediate/advanced

Metcon:
20 min EMOM
Odd min 10 Wall Balls
Even min 3 MU (3 Ring Row & 3 Ring Dips)

Elite Competition Class

1. Snatch
3 sets of 3-Position Snatch at 70% of 1RM
Pos. 1: High Hang, “pockets”
Pos. 2: Hang, “knees”
Pos. 3: Floor

2. Clean and Jerk
EMOMx10:
Odd: 1 Power Clean and Jerk at 70%
Even: 18/15 Calorie Row
*do not exceed these numbers today.

3. Conditioning
AMRAP 6:
2 Alternating 1-arm DB Snatches (1/side), 70/50
2 10-meter shuttle runs
4 Alternating 1-arm DB Snatches (2/side), 70/50
4 10-meter shuttle runs
6 Alternating 1-arm DB Snatches (3/side), 70/50
6 10-meter shuttle runs…
Continue as high as possible in within the six minute time cap.