Freedom WOD Classes

Warm Up: 6 mins
2:00 of “Bring Sally Up” Air Squats
(song title “Flowers” – Moby)

Then:
10 Power Cleans
10 Front Squats
1:00 / Side Samson Stretch

Strength: 22 Mins
22:00 to Complete 4xSuperset:
7 Front Squats + 13 Back Squats
65% of Front Squat 1RM
*Perform back squats immediately after finishing front squats.
3:00 Rest / Mobility between sets

Home WOD: 12 Min Cap
5 Rounds For Time:
2 Hang Squat Cleans (185/135 or up to 75%1RM) or 5/Side Single Arm DB Hang Squat Cleans
8 Alt. DB/KB Step Ups (50/35 – single db/kb) Or Lunges
8 Box Jumps (24/20) Or Broad Jumps

Metcon: 12 Min Cap
5 Rounds For Time:
2 Hang Squat Cleans (185/135 or up to 75%1RM)
8 Alt. DB/KB Step Ups (50/35 – single db/kb) – Hold in any position desired
8 Box Jumps (24/20)