Its Friday Smile!
Freedom WOD Classes
Warm Up:
400 M run
and
500 m Row
Strength:
“A2 Week”
10 Min EMOM
3 Dead Lift 65% of 1RM
Metcon:
Snatch “Bear Complex”
5 Reps of 7 Rounds
1 Snatch Grip Dead Lift
1 Hang Power Snatch
1 Over Head Squat
1 Snatch Balance
1 Rear Push Press
Scale to true “Bear Complex” if needed
5 Reps of 7 Rounds
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
One rep = completing full complex, and you may not drop/let go of the bar until 5 reps of the complex has been completed.
If you do drop/let go of the bar before the 5 rep are done you owe 10 Burpees.
You choose your weight but must, Increase wait each round.
Elite Competition Class
1. Squat
Front Squat 3×3 across
Back Squat 3×3 across
2. Conditioning
5 Rounds:
10 C2B
10 Power Cleans, 135/95
10 Front Sqauts, 135/95
10 Jerks, 135/95