Freedom WOD Classes

D.R.O.M.s

Strength:
EMOM 10 – 70% of Clean Complex
odd min: H. Clean + S. Clean + P. Press
even min: H. Clean + S. Clean + Jerk (split or squat)
Metcon:
3 Rounds
400 m run
20 Burpees
10 Jumping lunge explodes per leg

Elite Competition Class

1 RM Deadlift

2. Accessory Work 2
EMOMx12
4 rounds of:
Min 1: 8 Romanian Deads – you choose the weight
Min 2: 40 second Plank Hold on elbows
Min 3: 40 Double unders

3. Accessory Work 1
4×6 Bulgarian Split Squats (6/leg) – you choose the weight