Freedom WOD Class

Warm Up: 7 Mins
Neurological Mobility

Then 500 M Row

Strength: 20 Mins

5 Minute coach lead technique to work technique / timing

3 x Snatch Accessory Complex: rest 2 mins between sets
Complex: 3 Lift Offs + 3 Olympic DL + 3 Hang High Pulls + 3 High Pulls

Then: 3 x 5 Sotts Press – PVC / Unloaded Barbell, only go heavier if you have the mobility and stability

Metcon: 12 Min Cap
3 Rounds For Time:
12 Snatch (95/65)
8 Burpee Broad Jumps (5’/4′)

Elite Competition Class – Deload Week

1. “Death Race”
5 Rounds:
15/10 Calorie Assault Bike
10 Burpees

2. Squat Snatch
On the Minute x 12 (3 Rounds):
Minute 1 – 3 Reps @ 70%
Minute 2 – 2 Reps @ 73%
Minute 3 – 1 Rep @ 76%
Minute 4 – Rest

3. Deadlift Accessory
3 Sets of 8: Sumo Deadlift
3 Sets of 12: Romanian Deadlift
Accumulate 30 Glute Ham Raises

4. Recovery Row
20 Minute Recovery Row

Brother Bros Barbell Club

Wednesday (Session Two)
A.
Every 2 minutes, for 6 minutes (3 sets):
Press in Receiving x 5 reps

Followed by…

Every minute, on the minute, for 6 minutes (6 sets):
Snatch Balance x 2 reps

Build over the course of the 6 sets.

B.
Every 2 minutes, for 16 minutes (8 sets):
Snatch + Hang Snatch x 1 rep

*Sets 1-2 @ 75% of 1-RM Snatch
*Sets 3-4 @ 80% of 1-RM Snatch
*Sets 5-6 @ 85% of 1-RM Snatch
*Sets 7-8 @ 90% of 1-RM Snatch

(Peform 1 snatch, lower the bar to the the hang position above the knee & perform 1 hang snatch)

C.
Every 90 seconds, for 9 minutes (6 sets):
Power Clean with a 2 second pause at knee + Power Jerk x 1 rep

*Sets 1-2 @ 80% of 1-RM Power Clean
*Sets 3-4 @ 85% of 1-RM Power Clean
*Sets 5-6 @ 90% of 1-RM Power Clean

D.
Every 2:30, for 10 minutes (4 sets):
Deadlift x 4-5 reps @ 80%

Performance Power Train

Wednesday, July 18th, 2018
Active Rest Day
Row easy pace for 20minutes
-then…STRETCH!
-OR-
30mins Max Rounds
50ft Yolk Carry @double bodyweight
7 Pushups
7 Heavy Wallball (at least 30)
**Substitute yolk for back racked barbell, OR sandbag zercher Lunges