This is our last week of the 4×3 sets. Next week we will be performing a 3RM for both Snatch and Cleans so use this week to gauge a realistic goal for next week.

Freedom WOD Classes

Warm Up: 5 mins
400 M Run
10 OH Squats
10 Sotts Press
10 Power Snatch
*Use PVC if needed

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: 20 Min Cap
For Time:
1 Mile Run
50 Alt. DB Snatch 50/35
40 Burpees