Freedom WOD Classes

D.R.O.M.s

Snatch Panda Pulls
3 x 3

Squat Snatch
3 x 5

Partner Metcon: 8 Min AMRAP

Bench Press (155/115)
Double Unders

*Both Partners work at the same time and switch exercises as needed*

Followed Immediately by 1 Mile Run or 800 M for Time as Individuals!!

Elite Competition Class

1. Snatch
3 quick singles at 70%
3 quick singles at 75%
3 quick singles at 80%
2 quick singles at 75%
2 quick singles at 80%
2 quick singles at 85%
1 quick singles at 80%
1 quick singles at 85%
1 quick singles at 90%
Rest as needed between all sets

2. Conditioning
3 RFT:
30 Wall Balls
30 Power Snatches, 75/55
30 Box Jump Overs, 24/20
30 TTB

Session 2

1. Conditioning
3 Rounds For Time:
7 Muscle Ups
14 Power Cleans (175, 120)
21 Bar Facing Burpees