Matt Fergen

Freedom WOD Classes

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

Mobility:
Hips/Shoulders

Strength:
Week Four: De-load
Snatch Bar Path/Technique
Snatch Speed Drills – 15-20 Minutes
From Blocks / Bumper Plates – High Hang Squat Snatch
PVC At Sternum – Hang Squat Snatch – %50 or under

Metcon:
4 Rounds
3 min AMRAP
5 Power Snatch 105/75
10 Lat Burpee Over Bar
Max Effort Sit Ups
Rest 1 minute

Elite Competition Class

1. Conditioning
6 rounds of:
AMRAP 2:  20/12 Calorie Row + Max reps of Power Cleans at 185/135
2 minute rest between rounds.

2. MidLine/Row Conditioning
3-4 Giant Sets of:
10 Good Mornings
20 Weighted Sit ups

3. Stamina Builder
2 minutes of Double unders
rest 2 minutes
2 minutes of Double unders

KidFit Class