Happy Monday! Warm Up: D.R.O.M.S Strength: Loading Week One Front Squats 65% + 10 lbs of 1RM 4 x 8 Metcon: “Rahoi” 12 min AMRAP 12 Box Jump 24/20 6 Thrusters 95/65 6 Bar Over Burpee Elite Competition Class 1. Snatch EMOMx10: 1 Squat Snatch (these can be done climbing to a heavy or new

  Freedom WOD Classes Warm Up: D.R.O.M.S Mobility: Leg/Hips Strength: Week Four: De-load 10 Min EMOM 3 Back Squat 65 +5lbs % 1RM Metcon: Teams of 3: One person working at a time 100 Cal Row 100 Back Rack Lunges 95/65 75 Cal Row 75 Back Rack Lunges 95/65 50 Cal Row 50 Back Rack

This Saturday will be our last day of Miro’s Mobility. Miro will be gone for 2 months on a fishing trip in Alaska. While Miro is gone Ashley will be teaching Yoga during the same time on Saturday. Freedom WOD Classes Warm Up: D.R.O.M.S Mobility: Hips/Shoulders Strength: Week Four: De-load Clean Bar Path/Technique Clean Speed

Steve, Christine, Flint, Jeremy, Chris, Marc, Amanda,  and Stacey Freedom WOD Classes Warm Up: D.R.O.M.S Strength/Skill: Week Four: De-load 1. Skill Transfer Split Jerk Strict Press – 3×3 Split jerk the bar overhead, then perform 3 strict presses from the front rack while your feet remain in the “split catch” position. This should not be

Matt Fergen Freedom WOD Classes Warm Up: D.R.O.M.S Mobility: Hips/Shoulders Strength: Week Four: De-load Snatch Bar Path/Technique Snatch Speed Drills – 15-20 Minutes From Blocks / Bumper Plates – High Hang Squat Snatch PVC At Sternum – Hang Squat Snatch – %50 or under Metcon: 4 Rounds 3 min AMRAP 5 Power Snatch 105/75 10

Freedom WOD Classes Warm Up: D.R.O.M.S Mobility: Leg/Hips Strength: Week Four: De-load 10 Min EMOM 3 Front Squats 65 +5lbs % 1RM Metcon: 75 thrusters, 45/35 50 pull-ups 75 wall-ball shots 20/14 Elite Competition Class Every week for the next 4-8 weeks you will do (1) EMOMx10 Snatch – you choose to go across, climb