Just a little something to get you through your Wednesday! Happy Hump Day!

Freedom WOD Class

Warm Up: 5 Mins
3 Rounds 
5 Hang Snatch
5 Back Rack Jerk
20 Sec Hand Stand Hold

Mobility: 6 Mins
2 Min per side Lax Ball Chest Smash
1 min /side Banded bicep/chest stretch (rotate palm up/palm up
throughout the 1 min)  https://www.youtube.com/watch?v=SVthZj8aN_Y

Strength: 12-15 Mins
Strict Press 90% of your 1RM to calculate load
40% X 5
50% X 5
60% X 5
When you see 5+, 3+, or 1+, that means you do the max reps you can manage with
that weight, with the goal of setting a rep record in each workout.

Metcon: 20 mins
40 Rounds
1 HSPU
2 Hang Snatch 75/55
3 Ring Dips

Post Score on white board.

Elite Competition Class

1. Clean and Jerk Ladder
For Time:
10 Reps (225/155)
8 Reps (245/165)
6 Reps (265/175)
4 Reps (285/185)
2 Reps (305/195)
Athlete’s choice on power/squat clean and as well as push/split jerk.

2. Back Squat
3 Sets of 10 (65-70%)

3. Conditioning
3 Rounds For Time:
15 Toes to Bar
12 Chest to Bar Pull-Ups
9 Hang Power Cleans (185/135)
100′ Kettlebell Weighted Walking Lunge

Lunges Completed with 53/35 Kettlebells: 
Round 1 – Farmers Walk (By Sides) 
Round 2 – Front Rack Walk (Shoulders)
Round 3 – Overhead

4. Conditioning
Not For Time:
1500 Meter Row
150 Double Unders
50/35 Calorie Assault Bike
150 Double Unders
1500 Meter Row

Brother Bro’s Barbell Club

Wednesday (Session Two)
A.
Every minute, on the minute, for 8 minutes (8 sets):
Slow Pull Power Snatch

*Sets 1-2 – 1 rep @ 75% of 1-RM Power Snatch
*Sets 3-4 – 1 rep @ 80% of 1-RM Power Snatch
*Sets 5-6 – 1 rep @ 85% of 1-RM Power Snatch
*Sets 7-8 – 1 rep @ 85-90% of 1-RM Power Snatch

(The linked video shows a full snatch but we want you to do a power snatch. Perform a regular power snatch, but, the pull from the ground to mid thigh should be at half speed. Once you get to mid thigh you can explode full speed)

B.
Every 90 seconds, for 9 minutes (6 sets):
Slow Pull Power Clean + Power Jerk

*Set 1 – 1 rep @ 70% of 1-RM Power Clean
*Set 2 – 1 rep @ 75% of 1-RM Power Clean
*Set 3 – 1 rep @ 80% of 1-RM Power Clean
*Set 4 – 1 rep @ 85% of 1-RM Power Clean
*Sets 5-6 – 1 rep @ 90% of 1-RM Power Clean

(The linked video shows a full clean but we want you to do a power clean. Perform a regular power clean, but, the pull from the ground to low thigh should be at half speed. Once you get to low thigh you can explode full speed.)

C.
Every 2 minutes, for 10 minutes (5 sets):
Front Squat

*Set 1 – 2 reps @ 80%
*Set 2 – 4 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 4 reps @ 80%
*Set 5 – 2-3 reps @ 90%

D.
Every 3 minutes, for 9 minutes (3 sets):
Bulgarian Split Squats x 8 reps each leg

Aim for 2 heavy working sets.

E.
Every 2 minutes, for 6 minutes (3 sets):
Glute Ham Raise x 8 reps