Freedom WOD Classes
Mobility:
Shoulder / Hip
Warm Up:
21-15-9
Sumo DL High Pull
KB Swings
Strength:
“B2 Week”
10 Min EMOM
3 Strict Press 65% of 1RM
Metcon:
12 Min AMRAP
10 Power Snatch 75/55
10 Over Head Lunges Each Leg 75/55
20 Double Unders (2:1 unbroken singles)
Elite Competition Class
1. Snatch
5×3 at 75%, no TnG – Pause for 5 seconds at the bottom of each squat.
2. Conditioning
AMRAP 20:
50 WB
50 DU
40 BJ
40 TTB
30 CTB
30 Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Ring MU
3. Stamina Conditioning
EMOMx10
Odd: 10 OHS, 95/65
Even: 10 C2B Pull ups