Freedom WOD Classes

Movement of the WEEK:

Planking
Accumulate 5 mins Every Monday, Wednesday, and Friday
Front / Side / Off Set Planking

I want to see pictures on social media outlets of you all hanging somewhere other than the gym. Have fun with it!

Warm Up:
10-8-6-4-2
Snatch Panda Pulls
Box Jumps

Strength:
“C2 Week”
10 Min EMOM
3 Jerks 65% of 1RM

Metcon:
6 Rounds
200 meter Run
5 Power Snatch 135/95

Elite Competition Class

1.  Snatch
3×2 Hang Snatch Pull + Hang Squat Snatch at 65%
3×2 Hang Snatch Pull + Hang Squat Snatch at 70%

2.  Snatch Pull
3×2 Snatch Pull at 100% of best snatch – Pause 1″ off the ground, unlimited rest
2×2 Snatch Pull at 110% of best snatch – Pause 1″ off the ground, unlimited rest

3.  Conditioning
AMRAP 15:
55 Power Snatches (95/65)
55 Pull-Ups
55 Calorie Bike
55 HSPU

4.  Stamina Conditioning
EMOMx10
Odd:  2 Pausing OHS (:10 at the bottom of each rep) , 95/65
Even:  10 TTB