Way to work on 18.3 Colby! Coach Holly coming in clutch with the old banded arms trick, well played!

Freedom WOD Classes

Warm Up: 5 Mins

In any order, spend 30 seconds at each station
Bike
Row
Cat Cow
Inchworm
Cleans
Push Press

Mobility: 8 Mins

Roll Hamstrings
Roll Posterior Shoulder

Technique: 10 Mins

Clean and Jerks

Metcon: 15 Min Cap

Partner Workout
2 Rounds For Time:
60 Calorie Row
30 Clean & Jerks (135/95)
1 Athlete works, 1 Athlete Rests. Alternate as desired

Elite Competition Class – 3/7/18

1. Conditioning
EMOM x 16 (4 Rounds):
A) 7 Wallballs (30/20) + 5 Bar Muscle-ups
B) 15 Box Jumps (24/20)
C) 7 Power Snatches (115/80) + 7 Overhead Squats (115/80)
D) 18/14 Calorie Row

2. Recovery Bike
18:00 Recovery Effort
Every 3:00 Complete 12 Kipping Handstand Push-ups

Brother Bro’s Barbell Club

Wednesday (Session Two)
A.
Every 90 seconds, for 18 minutes (12 sets):
Hip Snatch + Hang Snatch x 1 rep

*Sets 1-2 @ 65% of 1-RM Snatch
*Sets 3-4 @ 70% of 1-RM Snatch
*Sets 5-7 @ 75% of 1-RM Snatch
*Sets 8-10 @ 80% of 1-RM Snatch
*Sets 11-12 @ 85% of 1-RM Snatch

(Perform a Hip Snatch, then, lower the bar to the hang position above the knee & perform a snatch)

B.
Every 90 seconds, for 6 minutes (4 sets):
Press in Split x 5 reps

Build over the course of the 4 sets.

C.
Every 90 seconds, for 15 minutes (10 sets):
Split Jerk

*Sets 1-2 – 2 reps @ 75%
*Sets 3-4 – 2 reps @ 80%
*Sets 5-6 – 2 reps @ 85%
*Sets 7-8 – 1 rep @ 90%
*Sets 9-10 – 2 reps @ 85%

D.
Every 2:30, for 10 minutes (4 sets):
Barbell Lunges x 6 reps each leg

Build over the course of the 4 sets.