Freedom WOD Classes

D.R.O.M.s

Hip and Ankle Mobility

Deadlifts

5 x 5

Metcon:

15 Min AMRAP

5 Power Cleans (75/55)

10 Front Squats

15 Lateral Bar Over Burpees

Elite Competition Class

1. Snatch
Every :30 for 5 mins:
1 Snatch at 80%

2. Skill Transfer/Strength
3 sets of: 1 Power Snatch + 10 OHS

3. Strength
5 Supersets of:
5 Back Squats – you choose the weight
20 unbroken TTB
No rest between squat and TTB. Rest as needed after TTB

4. Conditioning
3 RFT:
30 Wall Balls, 30/20
30 Pull ups
400m Run