Freedom WOD Classes

D.R.O.M.s

Mobility

10 Minutes to work to a Heavy Single Clean Complex

Lift Off, Olympic DL, High Hang Squat Clean

Metcon:

8 Min AMRAP

5 Hang Power Clean (135/95)
5 Burpees

Rest 3 Min

6 Min AMRAP

5 Deadlifts (185/135)
5 Burpees

Elite Competition Class

1. Strength
Clean Complex
A. EMOMx5: 3 Power Cleans + 3 Front Squats + 3 Jerks
Rest 5 minutes
B. EMOMx5: 2 Power Cleans + 2 Front Squats + 2 Jerks
Rest 5 minutes
C. EMOMx5: 1 Power Clean + 1 Front Squat + Jerk

2. Gymnastics Skills
A. EMOMx3: 1 Legless Rope Climb – wear a vest if possible
Rest 3 minutes
B. EMOMx3: 2 Rope Climbs – wear a vest if possible

3. Gymnastics Skills
7 sets of the following complex:
3 TTB + 3 C2B + 3 Bar Muscle ups + 3 C2B + 3 TTB – all reps completed without coming off the bar

4. Conditioning
3 RFT:
30 Cal Row
20 Power Cleans, 95/65
10 OHS, 95/65
5 Strict HSPU