Freedom WOD Classes
D.R.O.M.s
Strength:
10 min EMOM Take your time and work on your technique
Odd: 2 Power Snatches 70%
Even: 1 Hang Snatch + 1 Full snatch 70%
Metcon:
10 Box Jumps
20 KB Snatch
15 Box Jumps
40 Push ups
20 Box Jumps
60 Sit-up
Elite Competition Class
1. Clean Cycling
A. Max reps in :10 at 225/155
B. Max reps in :20 at 205/145
C. Max reps in :30 at 185/135
D. Max reps in :40 at 155/105
Rest 2 mins between each set.
2. Strength
3×3 Back Squat
3. Conditioning
For time:
1200m Run
100 Squats
80 Sit ups
60 push ups
40 Pull ups
