Freedom WOD Classes

Warm Up: 6 Mins
2 Rounds:
15 Pull Aparts
10 Strict Press
10 Push Press
10 RDLs
Then 400 M Run

Strength & Technique: 20 Mins
Coach Lead Review:
Jerk Drive – Video
Split Jerk
Then:
3 x Complex
4 Strict Press (80% or less)
2 Jerk Drives
4 Split Jerks – Push Press & Push Jerk as alternatives
3:00 Rest Between Sets

Metcon: 14 Min Cap
3 Rounds For Time:
20 KBS 53/35
15 Push Press 95/65
400 M Run