Freedom WOD Classes

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

Strength:
Week Three: Functional Over Reaching
Sq Cleans 85-90% +10lbs of 1RM
5 x 1

Metcon:
13.1
17 Min AMRAP
40 Burpees
30 Snatch 75/45
30 Burpees
30 Snatch 135/75
20 Burpees
30 Snatch 165/100
10 Burpees
AMRAP Snatch 210/120

Elite Competition Class

1. Clean and Jerk
EMOMx10: 1 Squat Clean and Split Jerk

2.  Muscle-up Conditioning
10 RFT: 3 unbroken Muscle ups

3. Conditioning
4 RFT:
800m Run
4 Rope Climbs
40′ DB Walking Lunge, 70/50