Freedom WOD Classes

Warm Up: 9 Mins
1:00 PVC ROM
15 Air Squats
10 Snatch Lift Offs
10 Hang Power Snatch
10 Tall Snatch – Video
10 Burpees
1:30 / Side LAX Roll Rotator Cuff

Strength & Technique: 20 Mins
Tall Snatch – Video – 5 Mins
Then:
3 x Superset @ 65% or less
3 Hang High Pulls – focus on scoop
3 Power Snatch
3 Squat Snatch
3:00 Rest BT Sets

Metcon: 10 Mins
10 Min EMOM
3 Power Snatch (135/95) + 30 DU / 45 Singles