Freedom WOD Classes

Warm Up: 5 mins
2 rounds 
5 Burpees
10 Snatch Pulls
10 Hang Power Snatch
5 Snatch Balance

Strength: 20
Tempo or “Slow” Squat Clean
3×3 at 60, 65 & 70%
60 sec rest between sets 

https://www.catalystathletics.com/exercise/366/Slow-Pull-Clean/

The slow pull snatch is simply a Clean in which the athlete performs the first pull at a lower than natural speed. Perform the lift identically in terms of position, but slow the movement of the bar to the mid- to upper-thigh so that it takes 2-4 seconds to reach that point. As the bar reaches that point, without slowing down, accelerate the bar aggressively with violent leg and hip extension, keeping the bar close to the body and allowing it to contact at the hips.

10 Mins
Front Squat (mobility between sets)
3×10 at 70% across
60-90 sec rest between sets

Metcon: 14 mins
14 Min Running Clock

Min 0-2 Complete 2 Rounds
10 Power Snatch 75/55 (Scaled 55/35
10 Burpees

Min 2-5 (3mins)Complete 2 Rounds
12 Power Snatch
12 Burpees

Min 5-9 (4 mins)Complete 2 Rounds
14 Power Snatch
14 Burpees

Min 9-15 (5 mins)Complete 2 Rounds
16 Power Snatch
16 Burpees

If you finish the 2 rounds early you get to rest until the next 2 rounds starts. If you fail to complete the work in that minute go to AMRAP