Freedom WOD Classes
D.R.O.M.s
Squat Clean
3-3-1-1-1
Metcon:
5 Rounds for Time:
10 Squat Snatch (95/65)
100 M Run
10 Hang Power Cleans (95/65)
60 Second Plank Hold
Elite Competition Class
1. Clean
A. 2×2 Squat Clean at 85%
B. 2×1 Halting Dead Clean at 85%, pause for 2 seconds above the knee
2. “Helen”
3 RFT:
400m Run
21 KBS, 1.5-pood/1-pood
12 Pull ups
3. Strength
3×3 Front Squat