Freedom WOD Classes

Warm Up: 6 Mins
3 Complexes:
5 Snatch Grip DL
5 Snatch High Pulls
5 Power Snatch
5 OHSq
:30 Hollow Hold After Each Complex

Strength: 14 Mins 
Power Snatch Cycling
Min 1: 8 @ 50% Touch n’ Go Reps
Min 3: 6 @ 60%
Min 5: 6 @ 70%
Min 7: 10 @ 50%
Min 9: 8 @ 50%
*Finish all reps within 60 seconds

Mobility: 5 Mins
2 Mins / Side LAX Roll Mid-High Traps

Metcon: 13 Mins
3 Rounds of 3 Min AMRAP:
7 Wallballs (30/20 Or 11’/10′)
7 T2B
7 Hang Power Snatch (75/55)
2 Min Rest Between AMRAPs

Elite Competition Class

Squat Snatch
5 Sets, On the 2:00:
1 High Hang Squat Snatch + Overhead Squat
1 Hang Squat Snatch + Overhead Squat
1 Squat Snatch + Overhead Squat

Deficit Strict Handstand Push-ups 
AMRAP 6:
Strict Handstand Push-ups (4.5″/3″)

On the Minute (And to Start): 3 Deadlifts (365/255)

“Dead Arm” 
3 Rounds:
5 Deficit Kipping Handstand Push-ups (7″/5″)
10 Overhead Squats (115/80)
15 Deadlifts (115/80)

5 Rope Climbs (15′)

3 Rounds:
5 Deficit Kipping Handstand Push-ups (7″/5″)
10 Overhead Squats (115/80)
15 Deadlifts (115/80)

Complete 3 Round Triplet, Then 5 Rope Climbs, Then 3 Round Triplet.

Midline Conditioning
Not For Time:
1,000 Meter Ski Erg
20 Kettlebell Front Rack Box Step-Ups (24″/20″)
1,000 Meter Ski Erg
16 Kettlebell Front Rack Box Step-Ups (24″/20″)
1,000 Meter Ski Erg
12 Kettlebell Front Rack Box Step-Ups (24″/20″)

Athletes are Free to Build in Load as Reps Decrease.

Brother Bros Barbell Club

Wednesday (Session Two)
A.
Every minute, on the minute, for 7 minutes (7 sets):
Slow Pull Power Snatch

*Set 1 = 1 rep @ 75% of 1-RM Power Snatch
*Sets 2-3 = 1 rep @ 80% of 1-RM Power Snatch
*Sets 4-5 = 1 rep @ 85% of 1-RM Power Snatch
*Sets 6-7 = 1 rep @ 85-90% of 1-RM Power Snatch

(The linked video shows a full snatch but we want you to do a power snatch. Perform a regular power snatch, but, the pull from the ground to mid thigh should be at half speed. Once you get to mid thigh you can explode full speed)

B.
Every 90 seconds, for 9 minutes (6 sets):
Hang Power Clean + Power Jerk

*Set 1 = 2 reps @ 70% of 1-RM Power Clean & Power Jerk
*Set 2 = 1 rep @ 75% of 1-RM Power Clean & Power Jerk
*Set 3 = 1 rep @ 80% of 1-RM Power Clean & Power Jerk
*Sets 4-6 = 1 rep @ 85-90% of 1-RM Power Clean & Jerk

C.
In 15 minutes, establish a 5-RM Deadlift

D.
Every 2:30, for 7:30 (3 sets):
Barbell Lunges x 5 reps each leg

Aim for 2 heavy working sets.

E.
Every 2 minutes, for 6 minutes (3 sets):
Glute Ham Raise x 8 reps

Performance Power Train

Wednesday, DEC 19th, 2018
4x
3min walk, 1min jog
-then…STRETCH!
-OR-
HUMPDAY PUMPDAY
10 Rounds:
2 Sandbag over bar (chest height)
50ft Back rack walk @1.5 bodyweight
5 squats @1.5 bw
10 Pushups
**Bar the sandbag goes over is the same bar squatted with. 25ft down, 25ft back. Upon returning to the rack, before racking the bar, perform 5 squats. Then finish the round with 10 pushups**