Freedom WOD Classes

Warm Up: 8 Mins
30/24 Cal Bike / Row or 400 M Run
1:00 PVC ROM
10 Muscle Snatch
10 Power Snatch

Conditioning: 10 Mins 
Row / Bike / Ski
5 x 18/22 Cals
OR
5 x 200 M Run
1:00 Rest Between Sets or Alternate w/ partner on machine as needed

Metcon: 18 Min Cap
4 Rounds For Time:
4 Power Snatch 135/95
8 Box Jumps 30/24
400 M Run

Olympic Weightlifting Class

Warm Up: 8 Mins
1:30 Hip & Ankle Opener
10 / Side Front & Lateral Kicks
5 Inchworms
10 RDLs
10 Front Squats
10 Squat Cleans

Drills: 20 Mins
3 x 6 Tall Cleans – light weight
3 x 6 Squat Cleans – Under Partner’s PVC – light weight
3 x 6 Hang Panda Pulls – 60-70%

Strength EMOM: 12 Mins
5 Min EMOM
1 Hang Squat Clean + 1 Squat Clean – Build to 60%
2:00 Rest
5 Min EMOM
1 Squat Clean – Build to Heavy with no misses