July 23, 2017 by thao



Image may contain: 1 person, standing and outdoorMake 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
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

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

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


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    2716 S. College Ave Suite B Fort Collins, CO, 80525

    (970) 213-3974


    Terms and Conditions for trial week

    You must be a resident and have a local address in Fort Collins. Offer valid for new members only! Parent or guardian must be present to sign waiver for anyone under the age of 18 years of age. Can note be combined with any other offers or discounts. 

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