Happy 42nd Birthday Timothy Miller!

*Reminder we have a photoshoot today from 3:20-5:20 p.m. We would love to have as many athletes and coaches in for these 2 hours as possible. We will plan to take some staged photos as well as live action shots. The 3:00 Comp Class and 4:20 CF Classes will be cancelled*

Freedom WOD Classes

Warm Up / Strength: on a 35:00 clock
0:00-6:00
10 Tall Snatch
10 Burpees
1:00 Hip and Ankle Opener
10 Hang Squat Snatch
10 Burpees
1:00 T-Spine Mobility (lax or foam roller)

6:00 – 12:00
3×8 Tall Snatch (up to 40%)

12:00 – 22:00 – Alternate with partner and get used to seeing the correct liftoff positioning
5 x 3 Snatch Pulls (Build to 85-90% or keep light with positioning focus)

25:00-35:00 – Snatch Complex – 5 sets on the 2:00
3 Hang Squat Snatch + 2 Squat Snatch (build up to 70%) OR 5 Hang Power Snatch focus on technique

Metcon: Happy 42nd Birthday Tim Miller! 6/15/77
“Arsenal” 15 Min Partner AMRAP
15 Bench Press (135/95)
15 Burpee Over Rower
42 Cal Row
*Alternate As Desired

Elite Competition Class

Back Squat
3-Rep Heavy

Conditioning
“Escape from Wonderland”
2 Rounds:
150 Double-Unders
50 Thrusters (45/35)
35/25 Calorie Row
… Rest 2:00, into:
30 DBall Cleans (150/100)

Midline
Tabata GHD Sit-Ups
Rest 1:00
Tabata Hip Extensions

As a refresher on the Tabata protocol:
8 Rounds of :20s on / :10s off (GHD’s)
Rest 1:00 (from the 4:00-5:00)
8 Rounds of :20s on / :10s off (Hip Extensions)

Brother Bros Barbell Club 

Monday (Session One)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press in Receiving Position x 5 reps

Build over the course of the 3 sets.

Followed by….

Every minute, on the minute, for 4 minutes (4 sets):
Muscle Snatch x 2 reps

Use this only as a warmup exercise. Build in weight across the 4 sets but only build to something that feels moderately heavy.

B.
Every minute, on the minute, for 8 minutes (8 sets):
Snatch with a 2 second pause at knee x 1 rep @ 65-70%

C.
Every minute, on the minute, for 6 minutes (6 sets):
Power Clean x 2 reps @ 65-75%

D.
Every 2 minutes, for 8 minutes (4 sets):
Back Squat with a 2 second pause at bottom x 4 reps @ 65%

E.
Three sets of:
DB Bench Press x 15 reps
Rest 60 seconds

Performance Power Training