Freedom WOD Classes

Warm Up: 5 Mins
3 Rounds or 5 Mins
3 Unloaded Barbell Olympic DL
5 Hang Cleans
5 Front Squats

Mobility: 
Mobility Between Strength Sets

Strength: 16 mins
Cleans 8 Mins to find a
10 Rep Max
Then 8 Mins to do
10 Reps @ 75% 10RM
10 Reps @ 70% 10RM

Home WOD: 18 Min Cap
2 rounds
10 Alternating DB Squat Cleans 50/35
5 Single Arm Push Press Left Side 50/35
10 Alternating DB Snatch 50/35
5 Single Arm Push Press Right Side 50/35
10 Alternating DB Devil’s Press 50/35

Rest 1:00

2 rounds
10 Alternating DB Squat Cleans 50/35
5 Single Arm Push Press Left Side 50/35
10 Alternating DB Snatch 50/35
5 Single Arm Push Press Right Side 50/35
10 Alternating DB Devil’s Press 50/35

Metcon: 18 Min Cap
2 rounds
10 Alternating DB Squat Cleans 50/35
5 Single Arm Push Press Left Side 50/35
10 Alternating DB Snatch 50/35
5 Single Arm Push Press Right Side 50/35
10 Alternating DB Devil’s Press 50/35

Rest 1:00

2 rounds
10 Alternating DB Squat Cleans 50/35
5 Single Arm Push Press Left Side 50/35
10 Alternating DB Snatch 50/35
5 Single Arm Push Press Right Side 50/35
10 Alternating DB Devil’s Press 50/35