Freedom WOD Classes

D.R.O.M.s

Mobility

Metcon: 15.1 and 15.1A

9 Min AMRAP

15 Toe to Bars or Knee Above Waist

10 Deadlifts (115/75 or 85/55)

5 Snatch (115/75 or 85/55)

Immediately Followed by:

6 Minutes to Establish 1RM Clean and Jerk

Elite Competition Class

1. Snatch
EMOMx12:
3 rounds of:
Min 1: Triple at 75%
Min 2: Double at 80%
Min 3: Single at 85%
Min 4: Single at 90%

2. Squat
5×3 Overhead Squat

3. Conditioning
AMRAP 15
30 Jumping Lunges
30 Kettlebell Swings (53/35)
30 Push-Ups