Freedom WOD Classes

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

Strength: No more than 15 Mins
Week Three: Functional Over Reaching
Front Squats 85% + 15lbs of 1RM
10 x 3

Metcon:
1 Mile Run
5 Rounds
20 Pull Ups
40 Push Ups
60 Squats
1 Mile Run

Elite Competition Class

1. Snatch
EMOMx12:
First 4 mins are Power Snatch + Hang Squat Snatch + Snatch Balance
Second 4 mins are Hang Squat Snatch
Final 4 mins are Squat Snatch

2.  Squat
A.  3×8 Back Squats
B.  5×1 Pausing OHS for 10 seconds

3. Conditioning
“C2B Lynne”
5 rounds of:
Max Bench Press, Bodyweight
Max unbroken Pull ups*
Rest 3 minutes between supersets
*If max set of C2B pull ups are over 30, do strict chin-over-bar pull ups instead