“The Dudes Are Emerging”

Freedom WOD Classes

Warm Up:
3 Rounds
5 Burpee Broad Jumps
10 Air Squats (slow technique focus)

Mobility:
Lax Ball Hip Flexors 2 min/leg
Couch Stretch 2 min/leg

Strength – 12 Min Limit
3 Supersets
8-12 Bench Press
M.E Push Ups, up to 25 reps (no pause at top or bottom)
Rest 2-3 minutes

Metcon:
2 Rounds
1 Min M.E Burpees
1 Min Rest
1 Min M.E Front Squat (135/95)
1 Min Rest
1 Min M.E Row For Cals
1 Min Rest

Elite Competition Class

1. Snatch
60%/3
65%/3
(70%/3)2
(75%/3)2

2. Clean & Jerk
60%/2+1
(70%/2+1)3
(75%/2+1)2

3. Front Squat
60%/5
65%/5
(70%/5)3

4.  Conditioning
“DT”
5RFT:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)