Freedom WOD Classes Open Gym: Tabata: 8 rounds at each station. Work for 20 seconds rest 10 seconds = 4 minutes per station, 12 minute workout! Knee to Elbows Plank Press Floor Sweepers Elite Competition Class 1. Conditioning Teams of 2 (1 athlete works at a time) 50-40-30-20-10 reps for time of: Power Clean, 135/95

Freedom WOD Classes D.R.O.M.s Partner Metcon: 18-1 Bench Press (135/95) Deadlift (165/115) *Only One Person works at a Time* Elite Competition Class 1. 12 Min EMOM Odd: 8 TTB + 8 Jerks, 155/105 Even: 8 Burpees + 8 unbroken Deads, 275/185 2. “Loredo” 6 Rounds 24 Air Squats 24 Pushups 24 Walking-Lunge Steps 400 Meter

Freedom WOD Classes D.R.O.M.s Skills: Muscle-up Progressions Metcon: Death By: Clean and Jerk (115/75) Elite Competition Class Rest Day

Freedom WOD Classes D.R.O.M.s Cleans 3 x 10 Metcon: 3 Rounds for time: 20 Burpees 40 Box Jumps (24/20) 60 Lunges (30/leg) Elite Competition Class 1. Snatch Technique A. 5×5 Snatch Grip Sotts press from back rack B. 5×3 Snatch Balance C. 5×1 Hang Squat Snatch, >85% 2. Clean and Jerk Technique A. 5×5 Clean

Freedom WOD Classes D.R.O.M.s Hand Stand Progressions 8 Min EMOM 1 Push Press and 1 Jerk (@85% Push Press 1RM) Metcon: 4 Rounds for time: 15 Push Press (95/65) 15 Pull-ups   Elite Competition Class 1. Clean and Jerk A. work up to a single at 95% B. 2×2 at 85% 2. Teams of 3

Freedom WOD Classes D.R.O.M.s Back Squats 3 x 10 Metcon: 21-18-15-12-9-6-3 Hang Power Snatch (95/65) Sit-ups Double Unders Elite Competition Class 1. 21 Power Snatch, 95/65 21 Burpees 21 Pull-Ups 15 OHS, 95/65 15 Burpees 15 Pull-Ups 9 Squat Snatch, 95/65 9 Burpees 9 Pull-Ups