Happy Friday The 13th! Happy Birthday To Lisa and Lindsey

Freedom WOD Classes

Warm Up: 5 mins
60 sec /side Lax Ball Triceps
60 sec /side Lax Ball Chest
2 rounds W/unloaded bar
3 Cleans complex (Squat Clean + Low Hang Sq Clean + Mid Hang Sq Clean = 1 rep)
5 Push Ups
5 Banded Good Mornings

Strength:
3 Position Cleans (Squat Clean + Low Hang Sq Clean + Mid Hang Sq Clean = 1 rep)
3×3 at 65, 70 & 70%
60 sec rest between sets 
https://www.catalystathletics.com/exercise/70/3-Position-Clean/

10 Mins
Front Squat (mobility between sets)
3×10 at  65% across

Metcon: 20 Min Cap
In Teams of 3 Complete
The 3 Bars Of Death aka Team Linda
10-9-8-7-6-5-4-3-2-1 reps
Deadlifts 185/125 (scaled 135/95)
Bench Press 155/105 (scaled 95/65)
Hang Power Cleans 115/75 (scaled 75/55)

Athlete A will start at the Deadlift station.  Athlete B will start at the Bench Press station.  Athlete C will begin at the Power Cleans station.  3,2,1 go…each athlete must complete 10 reps of that particular movement.  Once they have all completed 10 reps they each rotate one station where they begin to perform 10 reps of that movement.  After they’ve done 10 reps they rotate one more time and perform 10 reps at the 3rd station.  At this point they are back where they began the wod.  This is the start of round 9.  They will repeat the process until they have all gone from 10 down to 1.

No athlete can continue on until they have all completed the set number of reps….stadium style.  In other words…you cannot pass a team mate.  You must wait for them to complete their work before you can rotate as a team.