Freedom WOD Classes D.R.O.M.s Clean Complex -Technique Focus 12 Minutes Low Hang Panda Pull + Hang Power Clean + Pendlay Row Metcon: 4 Rounds for Time: 8 Pull-ups 8 Burpees 8 Squat Cleans (135/95) 8 Burpees Elite Competition Class 1. Snatch 7 sets of the following complex: Pocket High Pull + Hang High Pull +

Freedom WOD Classes D.R.O.M.s Mobility – Open up the Hips Back Squat 3 x 8 Front Squat 2 x 8 Metcon: 15 Min AMRAP5 Deadlifts (225/155) 7 Push ups 9 Box Jumps (24/20) Elite Competition Class 1. Clean and Jerk 7×3 quick singles, climbing – rest 2 mins between sets. 2. Front Squat 2×10 across

Freedom WOD Classes D.R.O.M.s 7 Min Team WOD Hollow Body Holds/Rocks Arch Holds/Rocks 3 Min Rest 7 Rounds of 50 M Sprint 1 Minute Rest Between Sprints 3 Min Rest “Annie” 50-40-30-20-10 Sit-ups Double Unders Elite Competition Class 1. Snatch 3×3 at 75% 2×2 at 80% 1×1 at 85% 2×2 at 80% 3×3 at 75%

Freedom WOD Classes D.R.O.M.s Snatch 3-3-1-1-1 Metcon: 4 Round Vs. 1. Back Squats (135/95) 2. 100 M SINGLE ARM KB Farmer Carry (53/35) 1 Athlete accumulates as many Back Squats as possible while the other walks 100 Meters. 1 Round is complete after both athletes have squated and walked. Elite Competition Class Rest / Mobility

Freedom Class WOD D.R.O.M.s Mobility Strict Press 3-3-1-1-1 Metcon: 3 Rounds for Time: 10 HSPU15 Ring Dips 20 Pull-ups 25 Push-ups Elite Competition Class 1. Clean and Jerk Complex work up to a heavy set of: 1 Power Clean + 1 Squat Clean + 1 Push Jerk + 1 Split Jerk 2. Strength Work up

Freedom WOD Classes D.R.O.M.s Squat Clean 3-3-1-1-1 Metcon: 5 Rounds for Time: 10 Squat Snatch (95/65) 100 M Run 10 Hang Power Cleans (95/65) 60 Second Plank Hold Elite Competition Class 1. Clean A. 2×2 Squat Clean at 85% B. 2×1 Halting Dead Clean at 85%, pause for 2 seconds above the knee 2. “Helen”