Freedom Class WOD
D.R.O.M.s
Mobility
Strict Press
3-3-1-1-1
Metcon:
3 Rounds for Time:
10 HSPU15 Ring Dips
20 Pull-ups
25 Push-ups
Elite Competition Class
1. Clean and Jerk Complex
work up to a heavy set of: 1 Power Clean + 1 Squat Clean + 1 Push Jerk + 1 Split Jerk
2. Strength
Work up to a heavy Pause Front Squat – hold the bottom for 3 seconds on each rep.
3. Conditioning
A. AMRAP 2:
20 V-Ups
20 Supermans
Max reps of Front Squat at 155/105 in the remaining time
Rest 1:00
B. AMRAP 2:
20 V-Ups
20 Supermans
Max reps of Front Squat at 155/105 in the remaining time
Rest 1:00
C. AMRAP 2:
20 V-Ups
20 Supermans
Max reps of Front Squat at 155/105 in the remaining time