Freedom WOD Classes

D.R.O.M.s

Strength:
EMOM 10 – 80% of Clean Complex
odd min: H. Clean + S. Clean + P. Press
even min: H. Clean + S. Clean + Jerk (split or squat)

Metcon:
12 min AMRAP
3 Power Snatches (athlete choice but choose wisely)
3 Toes to Bar

Rest 2:00 mins

Max effort 250 m row

Elite Competition Class

1. Strength
Build to a max complex of: Front Squat + Push Press + Thruster

2. Conditioning
Death by Thruster at 65% of the max complex established in #1.

3. Conditioning
EMOMx20
5 rounds of:
Min 1: 15/12 Cal Assault Bike
Min 2: 10 Clean and Jerks, 135/95
Min 3: 20/16 Cal Row
Min 4: 10 OHS, 135/95