Freedom WOD Class D.R.O.M.s   Back Squat 5 x 5   Overhead Squat 2 x 5   Metcon: 80-60-40-20-10 Double Unders 15-12-9-6-3 Strict Press (115/75)   Elite Competition Class Clean Deadlift pausing at the knees + Hang Squat Clean + Squat Clean – work to a heavy single   Push Jerk from behind the neck

Freedom WOD Class D.R.O.M.s   Cleans 3 x 5   Snatch 3 x 5   Metcon: 200 M Run 40 KB Swings (53/35) 200 M Run 30 Burpees 200 M Run 20 Box Jumps (24/20) 200 M Run   Elite Competition Class Rest Day

Freedom WOD Class D.R.O.M.s   Bench Press 3 x 5   Metcon: 1 Min M.E GHD Sit-ups 1 Min M.E Power Snatch (115/75) 2 Min M.E Toe to Bars 2 Min M.E Power Snatch (115/75) 3 Min M.E V-ups 3 Min M.E Power Snatch (115/75)   Elite Competition Class 1 RM Power Clean   Back

Freedom WOD Class D.R.O.M.s   Strict Press 3 x 5   Push Press 3 x 5   Metcon: 4 Rounds for time: 15 Push Press (95/65) 15 Back Squat (95/65) 15 Power Cleans (96/65) 15 Back Rack Lunges (95/65) – 15 Total   Freedom Elite Class Practice Handstand Walking for 10-15 minutes   3 Rounds

Freedom WOD Class D.R.O.M.s   Back Squat 3 x 5   Front Squat 3 x 5   Metcon: “Jackie” 1000 M Row 50 Thrusters (45/35) 30 Pull-ups   Elite WOD Class Snatch A. Snatch Grip Push Press, work to a heavy single B. OHS, work to a heavy single C. Snatch Balance, work to a

Freedom WOD Class D.R.O.M.s   Back Squat 3 x 5   Overhead Squat 3 x 5   Metcon: Partner WOD 10 Min AMRAP 9 Burpees 6 Back Squat (135/95) 3 Ring Pull-ups   Elite Competition Class Squat Clean – Work to a heavy single   4 Min AMRAP 10 Bench Press @ 65% 1 RM