Make Sure to Say Your “See you laters” to the Severson Squad and Long Time Hooligan Luciano This Week if You See Them Around. Unfortunately, This Will Be There Last Week in Colorado Before The Seversons Head To Alaska and Luciano Takes Off to Minneapolis. Best of Luck to All of You, And Thank You For Calling DNR Home For So Long!

Warm Up: 5 Mins
2 Rounds or 5 Mins
5 Burpee Broad Jumps10 Russian KBS 10 PVC/Unloaded Barbell OHS

Strength: 25 Mins
Strict Press – 10 Mins
4 x 6-8

Snatch – 12 Mins
4-5 Mins of Coach Led Barpath- 2 sec pause at liftoff, and 2 sec pause in Squat Catch
Then
8 Mins of Snatch Repetition @ 50-60% w/ Same Pauses

Metcon: 13 Min
3 Min AMRAP – Strength Option and Cardio Option
3 Power Snatch (75%) OR 6 Power Snatch (95/65 – or Scaled for conditioning)
6 Bar Over Burpees

Rest 2 Mins
Then 8 Min AMRAP
5 Power Snatch (95/65)
10 Bar Over Burpees

Elite Competition Class
1) Overhead Squat 15 Mins
1RM

2) Snatch 15 Mins
10 min EMOM x 2 reps @ 80%
Hang Sq Snatch

3)Conditioning
12 Min EMOM:
Min 1: 5 Power Snatch 165/115
Min 2: 8 HSPU – Pick your variation – Strict, deficit, etc. Make it hard
Min 3: M.E Bar Over Burpees
Min 4: Rest