November 20, 2023


Thanksgiving weekend holiday hours: Thursday (Thanksgiving) – Both gyms closed Friday – West side closed. East gym rolling schedule 8am-Noon for Traditional Clovis workout: Run 10 miles + 150 Burpee Pullups Saturday & Sunday – Regular schedule
View the Workout See the Whiteboard

Every 2:30 for 5 Rounds
2x [3 High Hang Squat Snatches+1 Hang Squat Snatch] at 50% Snatch Max
2x [2 High Hang Squat Snatches + 1 Hang Squat Snatch] at 60% Snatch Max
1x [1 High Hang Squat Snatch + 1 Hang Squat Snatch] at 65% Snatch Max
-Do unbroken

2 Rounds
11 Pullups
9 Chest to Bar Pullups
7 Bar Muscle Ups
5 Ring Muscle Ups
5 Shoulder to Overhead 165/105lbs
7 Front Squat 165/105lbs
9 Power Cleans 165/105lbs
11 Deadlifts 165/105lbs
-Rest 3 min between rounds
-Do round 2 in reverse order
-Each round has a 7 min cap

Accessory Work:
3×50/40 Cal Row
-Rest 3 min between rows
-Make each row faster than the one prior

3 min lat smash per side
3 min hamstring smash per side

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