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:

Freedom WOD Classes D.R.O.M.s Mobility Metcon: “Open 15.3″ 14-minute AMRAP: 7 muscle-ups 50 wall balls (20/14) 100 double-unders Scaled “Open 15.3″ 14-minute AMRAP: 50 wall balls (14/10) 200 single-unders M 20-lb. ball to 10’ F 14-lb. ball to 9’ Elite Competition Mobility   OR “Open 15.3″ 14-minute AMRAP: 7 muscle-ups 50 wall balls 100 double-unders M

Freedom WOD Classes D.R.O.M.s Mobility Hand Stand Practice Metcon: Up to 15 Mins to Work as Heavy as Possible: Snatch: Start at 35 and 45 and increase weight by increments of 5 or 10 lbs until you miss back to back attempts at the same weight. Cleans: Continue where you left off on snatch and

Freedom WOD Classes D.R.O.M.s Snatch Technique / Strength Lift Offs – 5 x 5 High Pulls – 5 x 5 Three Person Partner Metcon – 15 Min AMRAP 2000 M Row 100 Step-ups (45/35) *One Partner Works, One Partner Rests, One Partner Dead Hang Holds From Pull-up Bar* Elite Competition Class 1. Strength 5×3 Thrusters,