In Three Weeks we will be performing a 3RM For Squat Cleans & Squat Snatch. Continue to build in weight over the next few weeks but not max out!

Freedom WOD Classes

Warm Up: 8 mins
10 / Side Front & Lateral Kicks
10 Alt Lunges
10 Box Jumps or Step Ups
15 PVC OHSq
15 PVC Sotts Press – Slow
10 Power Snatch

Mobility: 4 Mins
2:00 / Side LAX Roll Traps

Strength 16 Mins
Squat Snatch
Intermediate-Advanced = 4×3 *Not Touch n’ Go
*Build to a moderately heavy set – heavier than last week. Technique over load.
Beginners = 4×6 – modify to Power Snatch as needed
*Keep weight lighter and focus on technique

Metcon: 13 Min Cap
30-20-10 For Time:
Box Jumps (24/20)
Russian KBS (70/53)
Alternating Lunges
*50 DU / 100 Singles To Finish Each Round