Freedom WOD Classes

Warm Up: 5 mins
1:00 PVC Shoulder ROM
1:00 PVC Static Overhead Squat – Facing wall as needed
10 Box Jumps / Step Ups
10 Power Snatch
10 Squat Snatch

Mobility: 4 Mins
2:00 / Side LAX Roll Traps

Strength 16 Mins
Squat Snatch
Intermediate-Advanced = 4×3 *Not Touch n’ Go
*Build to a moderately heavy set – heavier than last week. Focus on technique over load.
Beginners = 4×6 – modify to Power Snatch as needed
*Keep weight lighter

Metcon: 12 Min Cap (1:30 / Round or less)
5 Rounds For Time:
3 Squat Snatch 155/105
3 Ring MU
3 Box Jumps 30/24
1:00 Rest BT Rounds

Modified WOD:
5 RFT:
6 Power Snatch 95/65
6 Pull Ups
6 Box Jumps 24/20