Ahhh.. Cheer Up, It’s Just Burpees!!

Freedom WOD Classes

Warm Up:
2 Rounds in any order
10 Hip Extension
10 TTB
5 Burpees

Strength:
3 Supersets
8-12 Strict Press
8-12 Dips (Ring, matador, weighted, strict, banded, etc.)

Metcon:
15 Min AMRAP Ladder:
Burpee 10-20-30-40-etc..
35 Sit ups between sets

Elite Competition Class

1. Power Clean + Front Squat
60%/2+3
65%/2+3
70%/2+3
(75%/2+3)2

2. Clean Pull
85%/5; (90%/5)3

3. Back Squat
60%/4
65%/4
70%/4
75%/4
(80%/4)3

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