Freedom WOD Classes D.R.O.M.s Snatch 5 x 1 Metcon: 15 Min AMRAP 15 Second Bar Hold Then 3 Rounds of: 5 Hang Power Snatch (75/55) 7 Ring Rows 9 Push-ups Elite Competition Class Rest Day

Freedom WOD Classes D.R.O.M.s Strict Press 5 x 1 Metcon: 50 Air Squats3 HSPU 40 Air Squats 6 HSPU 30 Air Squats 9 HSPU 20 Air Squats 12 HSPU 10 Air Squats 15 HSPU Elite Competition Class 1. Snatch A. 1-rep heavy Hang Power Snatch B. 1-rep heavy Power Snatch from blocks below the knee

Freedom WOD Classes D.R.O.M.s Cleans 5 x 1 Metcon: 25 Box Jumps (24/20) 20 Power Cleans (135/95) 15 Lateral Burpee Bar Overs 20 Box Jumps 15 Power Cleans 10 Lateral Burpee Bar Overs 15 Box Jumps 10 Power Cleans 5 Lateral Burpee Bar Overs Elite Competition Class 1. Clean EMOMx15: 1 Squat Clean Mins 1-5:

  Freedom WOD Classes D.R.O.M.s Back Squats 5×1 21-15-9 Wall Balls 20/14 KB Swings 53/35 200 m sprint after each round Elite Competition Class Rest Day Or Sundays WOD.

Freedom WOD Classes D.R.O.M.s Deadlift 5 x 3 Metcon: 25 GHD SU 25 Double Unders 50 V-ups 50 DU 100 Sit-ups 100 DU Elite Competition Class 1. Strength Work up to a heavy single Front Squat 2. Strength Work up to a heavy single Jerk 3. Conditioning “J” 200 DU Buy-In 4 Rds: 5 Ring

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