Freedom WOD Classes D.R.O.M.s Mobility to Improve Rack Position Cleans 5 x 5 Metcon: 10,9,8…1 Push Press (115/75) 50,45,40…5 Sit-ups *10 Push Press, 50 sit-ups, 9 Push Press, 45 sit-ups, etc* Elite Competition Class Rest and Mobility

Freedom WOD Classes D.R.O.M.s Strict Press 5 x 5 Metcon: 800 M Run 15-30-45 KBS (53/35) Box Jumps (24/20) Elite Competition Class 1. Clean and Jerk Work up to a heavy single, not max 2. Strength 3×10 Back Squat, across 3. Barbell Conditioning “Big Clean Complex” 6 sets of the following Complex : High Hang

April 2015 Athlete of the Month

Freedom WOD Classes D.R.O.M.s Snatch 5 x 5 Metcon: 5 Rounds for Time: 12 Hang Power Cleans (115/75) 9 Thrusters (115/75)6 Power Snatch (115/75) Stretching / Mobility Elite Competition Class 1. Snatch EMOMx15: 3 TnG Power Snatches at 60% 2. Strength 2×5 OHS, with moderate load – nothing too heavy. 3. Gymnastics Skills 4 sets

Freedom WOD Classes D.R.O.M.s Movement of the Month: Snatch Balance Practice or Lightweight Sotts Press Back Squats 5 x 5 Metcon: 10 Rounds for time: 10 Burpees 30 Double Unders *100 M Sprint Every 4 Minutes beginning at 4:00* Elite WOD Class Open 15.5 27-21-15-9 reps for time of: Row (calories) Thrusters, 95/65 Or 1.

Freedom WOD Classes D.R.O.M.s GOATS Turkish Get Ups Metcon: 3 Rounds for Time: 10 KBS (53/35) 20 Sit-Ups 40 DU Elite Competition Class Mobility Prep for 15.5 OR Open 15.5 27-21-15-9 reps for time of: Row (calories) Thrusters, 95/65