Flint and Karey Jamison coupling up on Saturday’s Murph WOD..

Freedom WOD Classes

Warm Up:
D.R.O.M.S

Strength:
Week Three: Functional Over Reaching
Jerk 85% of 1RM
10 x 3

Metcon:
10-1
Front Squats 135/95
Toe To Bar
The goal should be to try and go unbroken all all sets.

Elite Competition Class

Follow the designated percentages and time constraints exactly. These are not heavy lifts – they are fast. Olympic lifting is equal parts (1) Strength, (2) Technique, and (3) Speed. Use today to build the SPEED. Much like max-effort 10m sprints produce incredible speed even though they aren’t too taxing on your muscle or lungs, these lifts will do the same. Give them everything you have.

1. Barbell Conditioning
With a running clock…
A. At the 0:00
Complete 12 rounds of 1 Power Clean at 75% every 40 seconds (this set is 8 mins)

B. At the 12:00
Complete 12 rounds of 1 Power Snatch at 75% every 40 seconds (this set is 8 mins)

2. Stamina/Conditioning Builder
75 wall balls
50 TTB
50 Wall Balls
25 TTB