Freedom WOD Classes

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

Mobility:
Leg/Hips

Strength:
Week Four: De-load
10 Min EMOM
3 Front Squats 65 +5lbs % 1RM

Metcon:
75 thrusters, 45/35
50 pull-ups
75 wall-ball shots 20/14

Elite Competition Class

Every week for the next 4-8 weeks you will do (1) EMOMx10 Snatch – you choose to go across, climb or hit a 1RM, (2) Pulls from an increasing deficit, and (3) Back Squats with decreasing reps/increasing loads.
1. Snatch
EMOMx10: 1 Squat Snatch

2. Snatch Accessory Work
2×2 Snatch Pulls

3. Squat
3-rep heavy Back Squat

4. Conditioning
For time:
104 wall-ball shots
52 pull-ups
M 20-lb. ball to 10-ft. target
F 14-lb. ball to 10-ft. target
Time cap: 6:00, Event 4 begins at 7:00