Freedom WOD Classe:

Warm Up: 5 Min
High Knees
ButtKicks
Spealer Rolls
2 Rounds
5 DL
5 Hang Cleans
5 Front Squat
5 Push Jerks

Mobility: 8 mins
Players Choice

Strength:
8 Mins
Coach Lead Tempo or “Slow” Squat Clean
3×3 at 70, 75 & 75%
60 sec rest between sets 

https://www.catalystathletics.com/exercise/366/Slow-Pull-Clean/

8 Mins
Tempo Front Squat 2-3-1-0
3×5 at 70%
60 sec rest between sets

• 2-3-1-0
• The first number (2) is the eccentric, or lowering, component of the lift.
• The second number (3) denotes any pause at the bottom.
• The third number (1) is the concentric, or lifting, component.
• Finally, the fourth number (0) denotes any pause at the top.

Metcon: 18 mins
Black Friday Gone Bad
3 Rounds
1 Min Wall Balls 20/14
1 Min Ring Rows
1 Min Double Unders
1 Min Push Press 45/35
1 Min Row for Cals
1 Min Rest

Extra Credit:

3×10  DB Concentration Curls
3×10 Close Grip bench press

Elite Competition Class

TBA

Brother Bros Barbell Club

Friday (Session Three)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Press from Receiving x 5 reps

Build over the course of the three sets.

Followed by….

Every 75 seconds, for 5 minutes (4 sets):
Snatch Balance x 2 reps

Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.

B.
Every 75 seconds, for 10 minutes (8 sets):
Snatch with a 2 second pause at bottom

*Sets 1-4 = 2 reps @ 65%
*Sets 5-8 = 1 rep @ 70-75%

C.
Every minute, on the minute, for 8 minutes (8 sets):
Clean & Jerk x 1 rep @ 70-75%

D.
Every 2 minutes, for 8 minutes (4 sets):
Front Squat x 5 reps

*Sets 1-2 = @ 60%
*Sets 3-4 = @ 65%

E.
Every 90 seconds, for 6 minutes (4 sets):
Push Press x 5 reps @ your 80% of your 5-RM weight

Performance Power Train

Friday, Nov 23rd, 2018
Pre-Flight: Volume Squat/Dead…Goodnight

Jet Fuel:
500m row
2x
3 inch worms
10 squats
10 situps
10 Single arm, single leg, DB row. *just like a regular single arm DB row but raise your back leg up off the floor, straight behind you to make this a unilateral stability exercise*
-mash

Major, Lift: Red: Deadlift
-then 2xAMRAP @80% of the days heaviest set
Wht/Blu: Squat/Dead
Squat
1×20 lightweight
1×20 AHAP+10lbs
Deadlift
3×20 Deadlift @90% of heavy 20 from last week
2mins rest between sets
**of course there are still more warmup sets than what are written**

GainCity:
-Bandy Leg Curls/Extensions
4×20 (each)
-Superman/Side Plank/Hollow
3x
Alternate movements, holding 10 seconds each, rest 10 seconds between movements. Repeat until I start to sweat. I’ll let you know when I begin sweating. It will take a while.

Afterburner (optional): 
Complete in order:
100 Air Squats,
100 walking Lunges
**Last week they could be broken up any way. This week, they must be performed straight through. 100 then all 100**