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at CFN looks like...

Warm Up
2 rounds

20 lateral hops
20 mountain climbers
20 scorpions
10 light DB RDLs @ 3111 
10 light DB rows
10 squats

Down Dog Series

Clean Warm Up

Hang Power Cleans

3 reps x 6 sets, building to challenging weight that is technically sound


5 reps x 5 working sets @ 70-80% 1 RM

Accessory Work
2-3 rounds not for time

8 half kneeling KB bottoms up press (KB on the same side as the knee that's down)
16 single leg alternating V ups

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