Freedom WOD Classes

D.R.O.M.s

Mobility:
Hips and Legs

Strength:
Deload Week
Back Squat using 90% of your 1RM + 20lbs to calculate load
40% X 5
50% X 5
60% X 5

Metcon:
4 Rounds 14 min Cap
50 Double Unders
15 Over Head Squats 95/65

Elite Competition Class

1. Snatch
1RM

2. Clean Jerk
1RM

3. Conditioning
5 RFT:
7 Squat Cleans, 155/105
14 kettlebell swings, 1.5/1-pood

4. Gymnastics
5×8-12 unbroken Kipping HSPU, rest as needed between sets