Freedom WOD Classes

Warm Up: 5 Mins
5 Min AMRAP
20 reps PCV Pass Throughs
8 Air Squats 
8 X-Band Walks
8 Complexes Snatch Lift Off + Snatch DL + Snatch High Pull + Hang Squat Snatch

Strength: 20 mins
Week3: Functional Over reaching
Sq Snatch 80-85% + 10lbs of 1RM
5 x 1

Metcon: 4 Mins
Back Squat
“Bring Sally Up”
(song title “Flowers” – Moby)

Beginner: Air Squats
Novis: 55/35
Intermediate: 75/55
Advanced. 115/75
RX Athletes 135/95

This should be challenging and uncomfortable. Pick a weight you think you can squat 30 Reps, without racking/dropping the bar.