Freedom WOD Classes D.R.O.M.s Strength: Take 20 mins to work up to a heavy Snatch Metcon: 4 Rounds 15 Pull ups 30 Double unders or 90 Single jumps 15 KB swings 53/35 Elite Competition Class 1. Snatch A. 3×3 Snatch Balance B. 2×2 Hang Squat Snatch C. 1×1 Squat Snatch 2. Strength 5×3 Banded Front

Freedom WOD Classes D.R.O.M.s Strength: Strict Press using 90% of your 1RM + 5lbs to calculate load 70% X 3 80% X 3 90% X 3+ Metcon: 4 Rounds 9 Hang Power Snatch 95/65 15 Handstand Push ups 21 V-Ups Elite Competition Class 1. Clean EMOMx10: 3 Squat Cleans 2. Gymnastics Conditioning 6 sets of

Freedom WOD Classes D.R.O.M.s Strength: Back Squats using 90% of your 1RM + 10lbs to calculate load 70% X 3 80% X 3 90% X 3+ Metcon: 15 Minute Versus AMRAP: Alternate 400 M Runs, while other partner performs as many reps as possible at the following station Rounds 1 & 4: Bench Press (135/95)

Freedom WOD Classes D.R.O.M.s Strength: Deadlift using 90% of your 1RM + 10lbs to calculate load 65% X 5 75% X 5 85% X 5+ Metcon: 400m Run 21 Push Press 115/80 400m Run 18 Push Press 115/80 400m Run 15 Push Press 115/80 Elite Competition Class 1. Clean and Jerk EMOMx10: 1 rep across

Freedom WOD Classes D.R.O.M.s Strength: Bench Press using 90% of your 1RM + 5lbs to calculate load 65% X 5 75% X 5 85% X 5+ Metcon: 4 rounds: 10 KB swings 53/35 30 Lunges 50 Sit ups Elite Competition Class Rest Day

Freedom WOD Classes D.R.O.M.s Strength: Take 20 mins to work up to a heavy Clean Metcon: 6 min AMRAP 30 Burpees 15 Overhead Squats 95/65 7 Muscle Ups or 14 Pull Ups Rest 2:00 min 6 min AMRAP 7 Muscle Ups or 14 Pull Ups 15 Overhead Squats 95/65 30 Burpees Elite Competition Class 1.