Freedom WOD Classes D.R.O.M.s Snatch 5 x 5 Metcon: 5 Rounds for Time: 12 Hang Power Cleans (115/75) 9 Thrusters (115/75)6 Power Snatch (115/75) Stretching / Mobility Elite Competition Class 1. Snatch EMOMx15: 3 TnG Power Snatches at 60% 2. Strength 2×5 OHS, with moderate load – nothing too heavy. 3. Gymnastics Skills 4 sets

Freedom WOD Classes D.R.O.M.s Movement of the Month: Snatch Balance Practice or Lightweight Sotts Press Back Squats 5 x 5 Metcon: 10 Rounds for time: 10 Burpees 30 Double Unders *100 M Sprint Every 4 Minutes beginning at 4:00* Elite WOD Class Open 15.5 27-21-15-9 reps for time of: Row (calories) Thrusters, 95/65 Or 1.

Freedom WOD Classes D.R.O.M.s GOATS Turkish Get Ups Metcon: 3 Rounds for Time: 10 KBS (53/35) 20 Sit-Ups 40 DU Elite Competition Class Mobility Prep for 15.5 OR Open 15.5 27-21-15-9 reps for time of: Row (calories) Thrusters, 95/65

Freedom WOD Classes D.R.O.M.s Neurological Mobility Hanging L-Sit Holds / Tuck Holds Metcon: For Time: 8 Rounds of 5 Pull-ups10 Push-ups 15 Squats Then 25 Box Jumps Then 8 Rounds of 5 Pull-ups10 Push-ups 15 Squats Elite Competition Class Rest Day / Mobility

Freedom WOD Classes D.R.O.M.s Mobility Plate Warm-up Clean and Jerk Progressions Metcon: “Grace” 30 Clean and Jerks (135/95) Elite Competition Class 1. Snatch 3 rounds of: 3 reps at 70% 3 reps at 75% 2 reps at 80% 2 reps at 85% 1 rep at 90% 2. Conditioning 12 Min AMRAP 10 KBS, 2-pood/1.5-pood 60

Freedom WOD Classes D.R.O.M.s Flight Simulator (Unbroken DU – 5, 10, 15,…50, 45,40…5) Mobility Metcon:20 Minutes of Burpees!!! During Each 60 Second Period Perform the Following Number of Burpees 1. 20 Burpees 2. 73. 13 4. 10 5. 1 6. 19 7. 4 8. 16 9. 8 10. 12 11. 3 12. 17 13. 5