Freedom WOD Classes

D.R.O.M.s

Strength:

Strict press using 90% of your 1RM to calculate load
75% X 5
85% X 3
95% X 1+

Metcon:
30-20-10
Burpees
Push press 95/65

Elite Competition Class

1. Snatch
Work up to a heavy complex of: Power Snatch + Hang Squat Snatch + Squat Snatch + OHS

2. Conditioning:
5 RFT
12 Pull-Ups
12 Burpees
200m Run

3. Strength/Gymnastics Conditioning
EMOMx12
Odd: 6 Heavy Thrusters, you choose the weight
Even: 3-6 Bar Muscle ups