Zack Thompson

Freedom WOD Classes

Warm Up:
D.R.O.M.S

Strength/Skill:
Week Four: De-load

Split Jerk dip + 50/50 split

1. Skill Transfer
Split Jerk Strict Press – 3×3
Split jerk the bar overhead, then perform 3 strict presses from the front rack while your feet remain in the “split catch” position. This should not be for a max load.

2. Strength/Skill Transfer
Jerk Balance – 3×3
Split jerk the bar overhead, then back your front foot up 4″. From a front rack position jerk the bar overhead while moving the front foot back to the proper “split catch” position.  This should not be for a max load.

Metcon:
12 Min ARAMP Ladder
3 Jerks 135
3 Toe-2-Bar
6 Jerks 135
6 Toe-2-Bar
Increasing by 3 reps each round for 12 min

Elite Competition Class

The Power Cleans and Snatches listed below are part of a progression. Follow the designated percentages and time constraints exactly. These are not heavy lifts – they are fast. Olympic lifting is equal parts (1) Strength, (2) Technique, and (3) Speed. Use today to build the SPEED. Much like max-effort 10m sprints produce incredible speed even though they aren’t too taxing on your muscle or lungs, these lifts will do the same. Give them everything you have.

1.  Barbell Conditioning
With a running clock…
A. At the 0:00
Complete 12 rounds of 1 Power Clean at 60% every 40 seconds (this set is 8 mins)

B. At the 12:00
Complete 12 rounds of 1 Power Snatch at 60% every 40 seconds (this set is 8 mins)

C. At the 24:00
Complete 4 rounds for time of:
15 unbroken Thrusters, 95/65

2.  Conditioning
Row 1K
21-15-9:
KBS, 70/53
OHS, 115/80