Freedom WOD Classes

D.R.O.M.s

Mobility

Metcon:

5 Rounds for Time:

6 Hang Muscle Snatch (95/65)
12 Bar Facing Burpees

Elite Competition Class

1. Snatch
A. 5×2 Power Snatch
B. 5×2 Low Hang Snatch Pull
C. 5×2 Snatch Grip Push Press from behind neck

2. Gymnastics
3 sets of the following Bar Complex:
5 TTB + 4 Bar MU + 3 TTB + 2 Bar MU – all without coming off the bar

3. Conditioning
For time:
5 Rounds of Cindy
20 Squat Snatches, 135/95
5 Rounds of Cindy

1 round of “Cindy” = 5 pull ups + 10 Push up + 15 Squats