Freedom WOD Classes

D.R.O.M.s

Strength:
Back Squats using 90% of your 1RM + 10lbs to calculate load
65% X 5
75% X 5
85% X 5+

Metcon:
3 Rounds
Run 400m
15 Power cleans 135/95
21 Double Unders

Elite Competition Class

1. Snatch
3X3 at 80%
2×2 at 85%
1×1 at 90%
2×2 at 85%
3×3 at 80%

2. Snatch Accessory Work
3×3 Snatch Pulls at 95% of 1RM Snatch
2×2 Snatch Pulls at 1100% of 1RM Snatch
1×1 Snatch Pulls at 125% of 1RM Snatch
2×2 Snatch Pulls at 110% of 1RM Snatch
3×3 Snatch Pulls at 95% of 1RM Snatch

3. Strength
3×5 Front Squats with bands or chains

4. Conditioning
“Hang Squat Snatch Biathalon”
400m Run
21 Hang Squat Snatches (115/80)
400m Run
18 Hang Squat Snatches (115/80)
400m Run
15 Hang Squat Snatches (115/80)
*200m Run Penalty if bar drops