The Severson’s Have Been Reunited in Alaska!

Warm Up: 5 Min Limit
3 Rounds
5 Power Cleans (unloaded barbell)
5 Front Squats
5 Push Press

Mobility and Set Up: 10 Mins
Warm Up Front Sq Weight
Suggested – Roll Lats / Glutes, etc.
Neuro Mobility

Strength: 10 Min
10 Min Rotating EMOM – Partner w/ another athlete and share a barbell

Odd: 6-8 Front Squat w/ a distinct pause at ACTIVE bottom position
Even: 3-8 Pull Ups (Hardest Variation Possible – do not need to be unbroken)

Metcon: 10.5 Mins
3 Rounds of: 2.5 Min AMRAP – Choose Heavy or Light
Heavy Option:
2 Thrusters (135/95)
5 Box Jumps (30/24)
4 Power Cleans (135/95)
*After 2.5 Mins rest for 90 Secs and begin next AMRAP at 4:00*

Lighter Option: Same AMRAP and Rest
5 Thruster (95/65)
7 Box Jumps (24/20)
5 Power Cleans (95/65)

Stretch: Til End of Class

Legs/Hips/Shoulders

Elite Competition Class
1) Bench 15 Mins
10 min EMOM x 3 reps @ 70% +5 lbs

2) Gymnastics 10 mins
8 Min EMOM
ODD: C2B
Even: Ring Dips
Increase in appropriate fashion. ex: last week 10 c2b and 10 Ring dips => 12-12-10-10. Pick what is right for you.

3) Metcon:

Fibonacci Final
Men
5-8-13 reps of:
Handstand push-ups
Deadlifts 325 lbs
Then, 53-lb. KB OH lunge 89 ft. to finish line

Women
3-5-8 reps of:
Handstand push-ups
5-8-13 reps of:
Deadlifts 225
Then, 35-lb. KB OH lunge 89 ft. to finish line