Freedom WOD Classes

Warm Up:
W/unloaded bar bell
3 Rounds
5  Snatch Grip Deadlift
5 Hang Power Snatch
5 Snatch Balance or Over Head Squat Or Back Squat

Movement of the Week:
Calf Smash

Strength:
Snatch
5×1 at95% no pause

Back Squat
5×1 at 95% no pause

Metcon:
12 Min AMRAP 4 mins at each station
4 Min of Clean & Jerks 135/95
4 Min Rowing for Cal
4 Min of Burpees

Elite Competition Class

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

2. Snatch Pull
(95%/4)4

3. Back Squat
(80%/4)3

4. Gymnastics Conditioning
3 Sets:
In a 2:00 window, complete:
1:25 of “Paced” Ski Erg*
Max Muscle-ups in remaining 35 seconds
*Pace for men = 1100 cal/hr; Pace for women = 750 cal/hr

5. Conditioning
AMRAP 13:
15 Deadlifts (135/95#)
12 Hang Power Cleans
9 Front Squats
6 Push Jerks
3 Thrusters

6. Midline
NOT For Time:
75 GHDSU
75 Hip Extensions
50 GHDSU
50 Hip Extensions