Freedom WOD Classes

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

Mobility:
Hip/Ankle

Strength: 15-20 mins
Test Week: One Rep Max
Clean

Metcon:
15 Min Cap
200 Sit Ups
EMOM Including Min 0 Perform:
5 Hang Power Cleans 115/75

Elite Competition Class

1. Clean and Jerk
EMOMx10:  1 Power Clean + 3 Front Squats + 1 Jerk

2.  Gymnastics Conditioning
5 RFT: 15 C2B pull ups, rest as little as possible between sets

3.  Conditioning
30 TTB
30 Calorie Row
15 Squat Snatches (115/80)
60 Calorie Row
15 Squat Snatches (115/80)
30 Calorie Row
30 TTB