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nocostyle.com/2021-best-of-survey

Freedom WOD Classes

Warm Up: 5 Mins
3 rounds Unloaded barbell or PVC
6 Snatch complex  (snatch DL + Hang Power Snatch + OHS + Snatch Balance)
25 Double Unders or Attempts

Strength / Mobility:  20 Mins
8 Mins
Snatch (this is ran as a group with the coach leading the count)
3×5 at 50, 55 & 60% With a 3 sec pause at the top of the “Lift off” or right above the knees

Then

10 Mins
Back Squat (mobility between sets)
3×5 at 50% With a 7 sec pause in the bottom position of each rep

Metcon:  15 min Cap
150 Double Unders
Then
4 Rounds
20 DB Snatch 50/35
20 Alternating Goblet DB Lunge 50/35
Then
150 Double Unders