Freedom WOD Classes

Warm Up: 6 Mins
2 Rounds:
15 Pull Aparts
10 Strict Press
10 Push Press
Then 400 M Run

Strength & Technique: 20 Mins
Coach Lead Review: 5 Mins
Jerk Balance – Video
Split Jerk
Then: 15 Mins
3 x Complex
6 Strict Press (75% or less)
2 Jerk Drives
4 Split Jerks – Push Press & Push Jerk as alternatives
3:00 Rest Between Sets

Metcon: 16 Mins
16 Min AMRAP
6 HSPU
25 DU / 50 Singles
6 Alt. Devil’s Press
*Athlete 1 completes a full round while athlete 2 rests, then athlete 2 performs a full round. Alternate back and forth for 16 mins