Freedom WOD Classes

Warm Up: 5 Mins
15 Banded Pass Throughs
10 /side Front and Lat Kicks
8 Snatch Lift Offs
8 Snatch Grip Deadlifts
8 Snatch High Pulls
8 Hang Squat Squat

Mobility: 
Mobility Between Strength Sets

Strength: 15-18 Mins 
Squat Snatch 3 sets
2 Rep @ 85-90% of 1RM from week 1

Metcon: 12 Min Cap
For Time:
2000m Row
EMOM perform
3 Power Snatches 95/65

Athletes will row 2000m, every min on the min including min 0:00 athletes must perform 3 power snatches then resume rowing for the remainder of the min.