Freedom WOD Classes D.R.O.M.s Mobility Plate Warm-up Clean and Jerk Progressions Metcon: “Grace” 30 Clean and Jerks (135/95) Elite Competition Class 1. Snatch 3 rounds of: 3 reps at 70% 3 reps at 75% 2 reps at 80% 2 reps at 85% 1 rep at 90% 2. Conditioning 12 Min AMRAP 10 KBS, 2-pood/1.5-pood 60

Freedom WOD Classes D.R.O.M.s Flight Simulator (Unbroken DU – 5, 10, 15,…50, 45,40…5) Mobility Metcon:20 Minutes of Burpees!!! During Each 60 Second Period Perform the Following Number of Burpees 1. 20 Burpees 2. 73. 13 4. 10 5. 1 6. 19 7. 4 8. 16 9. 8 10. 12 11. 3 12. 17 13. 5

Freedom WOD Classes D.R.O.M.s PVC Drills – Cleans, Pulls 2 and 3 Hang Power Cleans 5 x 5 Metcon: “Nancy” 5 Rounds For Time: 400 M Run 15 O.H. Squats (95/65) Elite Competition Class 15.4 OR 1. Strength 2×10 Back Squat 2. Conditioning Teams of 3 complete AMRAP 16 of the following triplet: 10 Front

Freedom WOD Class D.R.O.M.s Movement of the Month: Olympic Technique: Clean progressions Metcon: 15 Lunges 40 Sit Ups 15 KB Front Rack Lunges 30 V-Ups 15 Lunge Explodes 20 WB Sit Ups Elite Competition Class Prep for 15.4 Mobility and Technique

Freedom WOD Class D.R.O.M.s Mobility Metcon – On a Running Clock: From 0:00 – 6:00 Row 1000 M From 6:00-11:00 Run 400 M M.E. HSPU for Remaining Time From 11:00-16:00 Run 400 M M.E. Burpees for Remaining Time Elite Competition Class Rest Day

Freedom WOD Classes D.R.O.M.s Movement of the Month: Olympic Technique High Hang Squat Snatch – working speed under the bar, form over load. 20 Minutes max Metcon: EMOM for 15 Min 12 Pull Ups (Even Min) 6 Snatch Grip Deadlifts 135/95 (Odd Min) Elite Competition Class 1. Strength Build to a heavy Overhead Complex of: