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:

Freedom WOD Classes D.R.O.M.s Mobility Metcon: 50 DU 25 Push Press (75/55) 25 Russian KB (53/35) 25 KTE 25 Ring Dips 25 KTE 25 Russian KB 25 Push Press 50 DU Elite Competition Class 1. Conditioning 50 Cal Row 50 Box Jumps 25 PC (135/95) 25 Burpees over Bar

Freedom WOD Classes D.R.O.M.s Movement of the Month: High Hang Squat Cleans – 20 Minutes PVC Review Sets of 8, Climbing in weight (Focus is on Technique and Speed Under the Bar) Metcon: 4 Rounds: 15 Box Jumps (24/20) 10 Lateral Barbell Burpees 5 Squat Cleans (135/95) Elite Competition Class Mobility 3 Rounds for time: