Freedom WOD Classes

Warm Up: 6 mins
1:00 PVC ROM
15 Cal Row or Bike
8 Burpees
8 Hang Power Cleans
8 Burpees
8 Power Cleans

Mobility / Recovery: 10 Mins
10:00 Athlete Choice Mobility
Suggestions:
5:00 Shoulder Mobility – PVC ROM, LAX Roll Traps and Shoulders, Banded Stretches
5:00 Legs & Hips – Roll Glutes, Banded Samson Stretch, Pigeon

Coach Lead Clean Technique & Barbell Cycling Review: 8 Mins
Lift Off – Video
Hip Scoop – Video
Pull Under (Shrug Under the Bar)
Reverse Bar Path (Back to hips, back to strong set up)

Home WOD: 16 Mins 
16 Min EMOM (4 Rounds)
Min 1: 4 / Side DB Cleans + 8 V-Ups
Min 2: 10 Burpees
Min 3: 15 Ball Slams (If using a heavy weight, athletes can reduce reps) OR V-Ups
Min 4: Rest

Metcon:  16 Mins 
16 Min EMOM (4 Rounds)
Min 1: 5 Unbroken Power Cleans (155/105) + 8 TTB
Min 2: 15/12 Cal Row or Bike
Min 3: 15 Ball Slams (If using a heavy weight, athletes can reduce reps)
Min 4: Rest