Freedom WOD Classes
Warm Up: 8 Mins
3 Bear Complexes Coach Lead
Then 2 Rounds:
5 Power Cleans
5 Front Squats w/ 2 sec pause
5 Thrusters
Althetes will then have 30 minutes to complete the workout. This includes mobility and warm up time as you practice technique before your first set.
Metcon: 30 Min Cap
“Bear”
5 Rounds For Load:
Complete 7 Unbroken Sets of this Barbell complex:
1 Cluster (squat clean + thruster)
1 Back Squat
1 Back Rack Push Press
OR
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
*The five movements known as the “Bear Complex” comprise one repetition. Complete the complex seven times, unbroken (without letting go of the bar or resting it on the ground) to complete one round. Complete five unbroken rounds, increasing the weight and resting as needed between each round to complete the workout. Rest as needed between rounds. You may not change the load mid-round.
Olympic Weightlifting Class
Warm Up: 10 Mins
Athlete choice mobility 5:00
Coach Lead barpath – 5:00
Strength: 40 Mins
Establish 3 RM – Snatch
Alternative Drills:
Hang Snatch Pulls
3 x 10
3 x 8 Tempo Snatch
2 sec lift off – Then finish quick
3 x 8 Snatch Complex
1 Power Snatch + 1 OH Squat