Freedom WOD Classes D.R.O.M.s Snatch Panda Pulls 3 x 3 Squat Snatch 3 x 5 Partner Metcon: 8 Min AMRAP Bench Press (155/115) Double Unders *Both Partners work at the same time and switch exercises as needed* Followed Immediately by 1 Mile Run or 800 M for Time as Individuals!! Elite Competition Class 1. Snatch

Freedom WOD Classes D.R.O.M.s Back Squats 3 x 5 Front Squats 3 x 5 Metcon: 4 Rounds of 3 Min AMRAP: 2 Squat Cleans (155/115) 4 Burpees 6 Pull-ups 1 Min Rest Elite Competition Class Rest Day Or 2RFT: 1,000m Row 50 Thrusters, 65/45 30 C2B

Freedom WOD Classes Mobility Deadlifts 3 x 8 Metcon Tabata: Goblet Squats (35/20) KB Russian Twists (35/20) Goblet Step-ups (35/20# on 20 inch box) V-ups or Sit-ups Elite Competition Class 1. Clean EMOMx7: Power Clean + Squat Clean 2. Conditioning AMRAP 5: 5 muscle-ups 10 cleans, 155/105 3. Conditioning 5 x 15 Calorie Row, :30

Freedom WOD Classes D.R.O.M.s Snatch Complex Snatch Grip Lift Off, Olympic DL, High Hang Squat Snatch Metcon: 10 HSPU 200 M Run 20 Ring Dips 200 M Run 30 Box Jumps 200 M Run 40 Pull-ups 200 M Run 50 Hang Power Snatch (75/55) 200 M Run Elite Competition Class Rest Day

Freedom WOD Classes D.R.O.M.s Strict Press 3 x 8 Metcon: 5 Rounds: Rx Complete all Unbroken 15 KB Swings (53/35)30 Double Unders Elite Competition Class 1. Snatch 1RM Snatch 2. Conditioning 5.4.3.2.1 reps for time of: Deadlifts 365/255 Muscle ups Box Jumps, 40/30″

Freedom WOD Classes D.R.O.M.s Mobility 10 Minutes to work to a Heavy Single Clean Complex Lift Off, Olympic DL, High Hang Squat Clean Metcon: 8 Min AMRAP 5 Hang Power Clean (135/95) 5 Burpees Rest 3 Min 6 Min AMRAP 5 Deadlifts (185/135) 5 Burpees Elite Competition Class 1. Strength Clean Complex A. EMOMx5: 3