Freedom WOD Classes

Warm Up: 8 Mins
500 M Row or 30/24 Cal Bike
2 Rounds:
8 Deadlifts
8 Hang Muscle Cleans
8 Power Cleans
5 Inchworms

Conditioning: 8 Mins
For Total Distance:
5 x 5 Intervals :45 Work / :45 Rest
Row / Bike / Run / Ski

Mobility: 8 Mins
Athlete choice hip / leg stretches

Metcon: 18 Min Cap
For Time:
10 Power Cleans 155/105
800 M Run
10 Power Cleans 135/95
800 M Run
10 Power Cleans 115/75

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: 15 Mins
3 x 6 High Hang Squat Cleans – light weight
3 x Complex: 4 Lift Offs w/ 2 sec pause + 4 Clean High Pulls – Moderate weight

Strength EMOM: 20 Mins
Every 2 Mins x 10 Rounds
0:00-10:00
2 Hang Squat Cleans + 2 Squat Cleans w/ Pause in Catch
10:00-20:00
1 Squat Clean – Build to 90-95%