Freedom WOD Classes

Warm Up: 10 mins
2 Mins /side chest and shoulder Lax ball
2 Rounds
10 Banded Pull Aparts
30 Sec Double Under Practice
10 Banded Pass Throughs

Strength: 16 mins
3×4 Complex: 15 Sec HandStand + 3 HSPU
If you are still getting comfortable upside down or you’re a beginners, then work on either  hand stand holds for 3 sets of max hold or work off of a box

Metcon: 16  Min Cap
1-2-3-4-5-6-7-8-9-10
Shoulder-2-Overhead 135/95 scaled 95/65
20 Double/30 Singles Unders Between each set

Olympic Weightlifting Class

Warm Up: 8 Mins 
1:00 PVC ROM
Wall to Wall & Back Samson
Wall to Wall Inchworms
8 Hang Power Snatch
8 Sotts Press
8 Snatch Balance
8 Squat Snatch

Strength: 10 Mins
5 Min EMOM
1 Hang Squat Snatch
5 Min EMOM
1 Squat Snatch
*Build in weight as desired. No misses

Drills: 20 Mins
Snatch From Blocks – 10 Mins
*Scoop and Extend

Squat Snatch under PVC – 10 Mins
*Partner assist drop drill