Freedom WOD Classes

“Junkyard dog” warm up

Strength:
5 min EMOM
Back Squat at 70% of 1RM x 5 reps

Squat Snatch
70% x 5
75% x 5

Metcon:
10 min AMRAP:
10 Hang Power Snatch, 75/55
30 Double unders

Elite Competition Class

1. Conditioning
“The Ghost”
6 Rounds for max reps of:
1 minute Row for Calories
1 minute of Burpees
1 minute of Double Unders
1 minute Rest
Record scores for all 18 sets

2. Clean Jerk, Heavy
A. 3×2 Power Clean, Work on keeping your feet under you. Drop from the top. Unlimited rest between sets.
B. Work up to a complex of: 1 Squat Clean + 1 Front Squat + 1 Split Jerk

3. Squat
2×10 Back Squat