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Freedom WOD Classes

Warm Up: 7 mins
1:00 PVC ROM
15 Band Strict Press (Pull Band Across Front Rack and Press OH)
20 Pull Aparts
5 Muscle Snatch
10 Snatch Balance
10 Squat Snatch

Mobility: 4 Mins
2:00 / Side LAX Posterior Shoulder

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

Metcon: 14 Mins
5 Rounds of 2:00 AMRAP
10 HSPU (Strict as long as possible)
18 Alt. Single Arm Russian KBS (53/35)
Max Rep DU
1:00 Rest Between Rounds
*Aim to go unbroken on the first two movements if possible to allow for time on DU / Singles