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Freedom WOD Classes

Warm Up: 10 mins
2 Rounds
8 Banded Lat and Front Raises
8 Push Ups
8 Ring Rows
5 Strict T-2-B or Knee-2-Elbow

Mobility: 10 mins
Athlete Choice
Roll out quads, glutes, hamstrings, calfs, chest, shoulder, t-spine ect

Strength: 5 mins
5 Min EMOM
3-7 Walk Walks on the min (Add 1 More Rep To Min 3, 4 & 5 From Last Week)

Example: 1-1-2-2-2

Metcon: 15 Mins
30 Rounds for time:
1 Strict Pull Up
2 Floor Press 135/95 scaled 95/65
3 Sit Ups

Olympic Weightlifting Class

Warm Up: 10 Mins
2 Rounds:
15 Pull Aparts
10 Pass Throughs
10 Burpees
8 Wall Glides
10 OH Squat Therapy
Then: 1:30 / Side Banded Samson Stretch

Technique: 15 Mins
3 x 8 Snatch Balance
3 x 8 Tempo Squat Snatch – tempo to hip pocket

Strength: 15 Mins
8 Min EMOM
1 Squat Snatch – build to ~85%
Then 1-1-1 As heavy as possible