Freedom WOD Classes

D.R.O.M.s

Snatch

5 x 5

Metcon:

5 Rounds for Time:
12 Hang Power Cleans (115/75)
9 Thrusters (115/75)6 Power Snatch (115/75)

Stretching / Mobility

Elite Competition Class

1. Snatch
EMOMx15: 3 TnG Power Snatches at 60%

2. Strength
2×5 OHS, with moderate load – nothing too heavy.

3. Gymnastics Skills
4 sets of Muscle ups at 65% of your best unbroken set

4. Conditioning
5 RFT:
6 Deads, 315/225
9 Box Jumps, 30/24″
12 TTB