Freedom WOD Classes

Warm Up: 8 Mins
1:00 PVC ROM
Then 2 Rounds:
15 Pull Aparts
10/Side DB External Rotations
5 Push Ups w/ 5 sec plank
5 Inchworms

Strength: 18 mins
3 x Superset
5-8 Strict Press or HSPU
15-30 Push Ups – Murph Variation
*Rd 1 of pushups unbroken. Then match rep count for rounds 2&3 in as few sets as possible

Metcon: 13 Min Cap
For Time:
40 KB Swings 53/35
40 Push Press 75/55
40 Box Jumps 24/20
20 KBS 53/35
20 Push Press 75/55
40 Box Jumps 24/20

Olympic Weightlifting Class

Warm Up: 8 Mins
With PVC
20 Lift Offs
20 2nd pull – from knees, scoop to power
20 Hang Snatch High Pulls
20 Power Snatch + OHS

Strength: 20 Mins
Snatch EMOM
Min 1-5: 1 Power Snatch + 1 Squat Snatch (build to 55%)
Min 6-10: 1 Squat Snatch (build to ~85%)
Then 8 Mins to Establish
1 RM Squat Snatch

Auxiliary Strength: 10 Mins
3 x Superset
10 GHD Hip Extensions with DB Row
8 MB Bridge Hamstring Curls