Freedom WOD Classes
Warm Up:
D.R.O.M.S
Strength:
Week Four: De-load
EMOM for 10 Min
3 Position Snatch at 50-60% 1RM
Pockets
Above Knee
Below Knee
Metcon:
Tabata 20/10
Hang Power Snatch 75/55
1 Min Rest
Toe-2-Bar
1 Min Rest
Row For Cal
1 Min Rest
Plank Press
Elite Competition Class
1. Clean and Jerk
EMOMx10: 1 Squat Clean and Split Jerk
2. Gymnastics Conditioning
7 RFT: 10 unbroken C2B Pull ups
3. Conditioning
7 RFT:
21-18-15-12-9-6-3 DB Thruster, 50/35
42-36-30-24-18-12-6 Calorie Row