Freedom WOD Classes
Warm Up:
D.R.O.M.S
Strength:
Loading Week One 15-20 min
Snatch 80-85% + 15lbs of 1RM
3 x 5
Metcon:
7 Min AMRAP
1 Snatch 185/130
3 Clean and Jerk 185/130
If you don’t have RX weight then use 75-80% of 1RM
Elite Competition Class
1. Sumo Dead Lift
5×2 reps for max load, unlimited rest between sets
2. Conditioning
“Surfer on Acid”
3 Rounds:
400 Meter Run
21 Burpees
3. Strength Accessory
A. 3×10 Romanian Dead Lift
B. 3×6 Bulgarian Split Squat
C. 3×20 Weighted Sit up – feet anchored with dumbbell across chest