Freedom WOD Classes

Warm Up: 10 Mins
500 M Row or 30/24 Cal Bike
1:00 PVC ROM
8 Muscle Snatch
8 Hang Power Snatch
8 OH Squat or Back Squat w/ 2 pause
1:30 / Side LAX Traps or Posterior Shoulder

Conditioning: 14 Mins 
Female Row / Bike / Ski Cals = 8 Rounds of 9 Cals
Male Row / Bike / Ski Cals = 8 Rounds of 12 Cals
Run Meters = 8 x 100 M
:45 Rest Between Sets or Alternate w/ partner on machine as needed

Metcon: 14 Mins
14 Min EMOM:
Min 1: 5 “Heavy” Squat Snatch or 8 “Light” Squat Snatch
Min 2: 20/16 Cal Bike / Row
Min 3: Rest

Olympic Weightlifting Class

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

Drills: 20 Mins
3 x 6 Snatch Balance – light weight
3 x 6 Squat Snatch – Under Partner’s PVC – light weight
3 x 6 Squat Snatch From Blocks – bar above knee

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