Freedom WOD Classes D.R.O.M.s Cleans 5 x 3 Metcon: 12 Min AMRAP Ladder Wall Balls (20/14) Knee to Elbows Push-ups Elite Competition Class 1. Squat 1RM Back Squat 2. Conditioning 21-15-9 Deadlift, 275/185 Box Jump, 30/24″

Freedom WOD Classes D.R.O.M.s Strength 5 x 3 Back Squats Metcon: 3 Rounds 800 m run 30 KB Swings 53/35 30 Pull ups Elite Competition Class 1. Conditioning 3 RFT: 30 Pistols 20 GHDSU 10 HPC, 185/135 2. Conditioning EMOM x 10: 3 Bar Muscle ups + 3 Squat Snatches, 135/95 3. Conditioning EMOMx10: Odd:

Freedom WOD Classes D.R.O.M.s Hip and Ankle Mobility Deadlifts 5 x 5 Metcon: 15 Min AMRAP 5 Power Cleans (75/55) 10 Front Squats 15 Lateral Bar Over Burpees Elite Competition Class 1. Snatch Every :30 for 5 mins: 1 Snatch at 80% 2. Skill Transfer/Strength 3 sets of: 1 Power Snatch + 10 OHS 3.

Freedom WOD Classes D.R.O.M.s Mobility to Improve Rack Position Cleans 5 x 5 Metcon: 10,9,8…1 Push Press (115/75) 50,45,40…5 Sit-ups *10 Push Press, 50 sit-ups, 9 Push Press, 45 sit-ups, etc* Elite Competition Class Rest and Mobility

Freedom WOD Classes D.R.O.M.s Strict Press 5 x 5 Metcon: 800 M Run 15-30-45 KBS (53/35) Box Jumps (24/20) Elite Competition Class 1. Clean and Jerk Work up to a heavy single, not max 2. Strength 3×10 Back Squat, across 3. Barbell Conditioning “Big Clean Complex” 6 sets of the following Complex : High Hang

April 2015 Athlete of the Month