On June 30th 1969 Joe Frazier was on the Dick Cavett Show, Ron Santo of the Chicago Cubs was the cover of Sports Illustrated and The Legend Mark Wojtal was born!

Freedom WOD Class

Warm Up: 4 Mins
2 Rounds
30 Secs Up Downs
30 Secs Jumping Jacks
30 Secs Hang Power Clean w/unloaded bar
30 Secs Inch Worms

Strength: 25 Mins
Max Out Day!
Deadlift (note if you just came out of Liberty Fundamentals do NOT max out, look for a challenging 3 reps)

Metcon: 17 Min
Happy 49th BDay Mark Wojtal!

5 Min AMRAP
6 Burpees Plate Jumps 45/25
9 Russian KBS 53/35

1 min rest

5 Min AMRAP
4 Hang Power Clean 115/75
9 Lateral Burpees Over Bar

1 Min Rest

5 Min
30 Cal Row
with remaining time AMRAP Burpees

Post Score on white board.

Elite Competition Class

1. Gymnastics Conditioning
For Time:
9 Parallette Handstand Push-ups
3 Peg Board Ascents
7 Parallette Handstand Push-ups
2 Peg Board Ascents
5 Parallette Handstand Push-ups
1 Peg Board Ascent

2. Snatch Balance (On the 0:00) 
Build to a Heavy 1-Rep

3. Snatch Pull + Hang Squat Snatch (On the 5:00) 
Build to 75%

4. Squat Snatch (From 10:00 – 15:00) 
Build to a Heavy Single

5. Conditioning
For Time:
20 Power Snatches (115/80)
20 Barbell-Facing Burpees
20 Overhead Squats (115/80)
20 Barbell-Facing Burpees
20 Squat Snatches (115/80)

6. Midline
Not for Time:
750 Meter Row
50 AbMat Sit-ups
500 Meter Row
35 Weighted AbMat Sit-ups (Light Load)
250 Meter Row
20 Weighted AbMat Sit-ups (Heavy Load)

Brother Bro’s Barbell Club

Friday (Session Three)
A.
Every 90 seconds, for 9 minutes (6 sets):
Snatch Balance x 2 reps

Build over the course of the 6 sets. This is meant to be a warmup exercise (Not for maximal weight).

B.
Every 90 seconds, for 9 minutes (6 sets):
Power Snatch + Hang Power Snatch x 1 rep

*Sets 1-2 @ 75% of 1-RM Power Snatch
*Sets 3-4 @ 80% of 1-RM Power Snatch
*Sets 5-6 @ 85% of 1-RM Power Snatch

C.
Every 2 minutes, for 20 minutes (10 sets):
Clean & Jerk

*Set 1 – 1 rep @ 70%
*Set 2 – 1 rep @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Sets 7-8 – 2 reps @ 80%
*Sets 9-10 – 2 reps @ 80-85%

D.
Every 2:30, for 12:30 (5 sets):
Back Squat

*Sets 1-3 – 3 reps @ 85-88%
*Sets 4-5 – 6 reps @ 75-78%

The goal is to aim for the top % listed but if you think you may miss on the next set, lower it to the bottom %.

Performance Power Training

Friday, June 29th, 2018
Jet Fuel:
Row 500
-then
2x100m row time trial
*100m AFAP!! Rest 2mins between attempts
-mash

Major, Lift: Red: Deadlift
-then 2xAMRAP @80% of the days heaviest set
Wht/Blu: Deadlift/Squat
2 Position Deadlift https://youtu.be/hckzt5B8qLk
7×2 @45%
*1st rep, 1 count pause at knees, 2ns rep, fast
Squat:
6×4 @60%

GainCity:
Single Arm DB Stepups https://youtu.be/iot6Ii4_W3w
3×8 (each) (do not alternate. All 8, then switch legs)
DB RDL https://youtu.be/MTaelOeeIxk
3×12 (db in both hands)

Afterburner:
5 min AMRAP: https://youtu.be/IXppaoSjPTQ
10 KB Swing (eye level)
10 Goblet Squats