Freedom WOD Classes D.R.O.M.s Strength: Take 20 mins to work up to a heavy Clean Metcon: 6 min AMRAP 30 Burpees 15 Overhead Squats 95/65 7 Muscle Ups or 14 Pull Ups Rest 2:00 min 6 min AMRAP 7 Muscle Ups or 14 Pull Ups 15 Overhead Squats 95/65 30 Burpees Elite Competition Class 1.

Freedom WOD Classes D.R.O.M.s Strength: Strict Press using 90% of your 1RM + 5lbs to calculate load 65% X 5 75% X 5 85% X 5+ Metcon: 12 min AMRAP 6 Snatch Grip Deadlift 155/115 9 Push Ups 12 Box Jumps 30/24 Elite Competition Class 1. Clean and Jerk EMOMx15: 1 rep at 85% 2.

Freedom WOD Classes D.R.O.M.s Strength: Back Squats using 90% of your 1RM + 10lbs to calculate load 65% X 5 75% X 5 85% X 5+ Metcon: 3 Rounds Run 400m 15 Power cleans 135/95 21 Double Unders Elite Competition Class 1. Snatch 3X3 at 80% 2×2 at 85% 1×1 at 90% 2×2 at 85%

Freedom WOD Classes D.R.O.M.s Strength: De-load Week Bench Press using 90% of your 1RM to calculate load 40% X 5 50% X 5 60% X 5 Metcon: 20 min AMRAP 3 Muscle Ups (Chest 2 Bar pull ups) 7 Burpees 15 Air Squats Elite Competition Class 1. Pulls 3×3 Deads, across 2. Gymnastics Conditioning A.

Freedom WOD Classes D.R.O.M.s Strength: De-load Week DeadLift using 90% of your 1RM to calculate load 40% X 5 50% X 5 60% X 5 Metcon: “Diane” 21-15-9 Deadlift 225/155 Handstand Push ups Elite Competition Class Rest Day  

Freedom WOD Classes D.R.O.M.s Strength: 10 min EMOM Take your time and work on your technique Odd: 2 Power Snatches  70% Even: 1 Hang Snatch + 1 Full snatch  70%  Metcon: 10 Box Jumps 20 KB Snatch 15 Box Jumps 40 Push ups 20 Box Jumps 60 Sit-up Elite Competition Class 1. Clean Cycling A.