Freedom WOD Classes D.R.O.M.s Snatch 5 x 3 Metcon: Complete Either of the Following for Time: Front Squats Until You Reach a Total of 8,000 lbs ex: 95# x 85 Reps = 8,075 lbs OR Back Squats Until You Reach a Total of 10,000 lbs ex: 115# x 87 Reps = 10,005 lbs *5 Burpee

Freedom WOD Classes D.R.O.M.s Bench Press 5 x 5 Metcon: 4 Rounds 3 Min AMRAP: 5 Deadlifts (95/65) 5 Push Press (95/65) 5 Box Jumps Rest 1 Min Elite Competition Class 1. Overhead Squat work up to a heavy single 2. Snatch Balance work up to a heavy single 3. Hang Squat Snatch work up

Freedom WOD Classes D.R.O.M.s Cleans 5 x 3 Metcon: 12 Min AMRAP Ladder Wall Balls (20/14) Knee to Elbows Push-ups Elite Competition Class 1. Squat 1RM Back Squat 2. Conditioning 21-15-9 Deadlift, 275/185 Box Jump, 30/24″

Freedom WOD Classes D.R.O.M.s Strength 5 x 3 Back Squats Metcon: 3 Rounds 800 m run 30 KB Swings 53/35 30 Pull ups Elite Competition Class 1. Conditioning 3 RFT: 30 Pistols 20 GHDSU 10 HPC, 185/135 2. Conditioning EMOM x 10: 3 Bar Muscle ups + 3 Squat Snatches, 135/95 3. Conditioning EMOMx10: Odd:

Freedom WOD Classes D.R.O.M.s Hip and Ankle Mobility Deadlifts 5 x 5 Metcon: 15 Min AMRAP 5 Power Cleans (75/55) 10 Front Squats 15 Lateral Bar Over Burpees Elite Competition Class 1. Snatch Every :30 for 5 mins: 1 Snatch at 80% 2. Skill Transfer/Strength 3 sets of: 1 Power Snatch + 10 OHS 3.

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