Freedom WOD Classes

Warm Up: 8 Mins
2 Rounds
6 Snatch Grip Deadlift
6 Hang Power Snatch (modification: hang power clean)
6 Over Head Squat (modification: front sq)

Mobility: 
Mobility Between Strength Sets

Strength: 20 mins
Snatch 10 Mins to find a
10 Rep Max
Then 10 Mins to do
10 Reps @ 75% 10RM
10 Reps @ 70% 10RM

Home WOD: 16 Min Cap
“Josh’
For time:
21 Overhead Squat 95/65
42 Pull Ups
15 Overhead Squat 95/65
30 Pull Ups
9 Overhead Squat 95/65
18 Pull Ups

Metcon: 16 Min Cap
“Josh’
For time:
21 Overhead Squat 95/65
42 Pull Ups
15 Overhead Squat 95/65
30 Pull Ups
9 Overhead Squat 95/65
18 Pull Ups

Modification: Front Squats, Ring Rows