This Saturday will be our last day of Miro’s Mobility. Miro will be gone for 2 months on a fishing trip in Alaska. While Miro is gone Ashley will be teaching Yoga during the same time on Saturday.

Freedom WOD Classes

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

Mobility:
Hips/Shoulders

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

Metcon:
10 Min Versus:
50 Double Unders
While Partner Performs AMRAP of Russian KB Swings 53/35

Elite Competition Class

1. Jerk
EMOMx10: 1 Jerk
(across, climbing, or hit a 1RM).

2. Squat
3×3 Front Squats, across

3. Gymnastics Pulling
30 Bar Muscle ups + 30 Strict C2B Pull ups for time.

4. Conditioning
21 Hang Power Cleans
21 Front Squats
21 Jerks
21 C2B Pull ups
21 Kipping HSPU
15 Hang Power Cleans
15 Front Squats
15 Jerks
15 C2B Pull ups
15 Kipping HSPU
9 Hang Power Cleans
9 Front Squats
9 Jerks
9 C2B Pull ups
9 Kipping HSPU
Men use 155 for all barbells.
Women use 105 for all barbells.

KidFit Class