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at CFN looks like...

 

Warm Up
10 minutes

200 m run
5 PVC bear complexes
10 scap pull ups
15 squats
20 lunge with twists

Then
THORACIC FLOW
Clean Warm ups

2 rounds
5 Muscle Cleans
5 Strict Presses
5 Tall Cleans
5 Push Presses
5 Hang Cleans
5 Push Jerks

Strength/Skill
Clean & Push Jerk

Take 20 minutes to find a heavy clean and push jerk


WOD
FRAN
For time
21-15-9
Thrusters (95/65)
Pull ups



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