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at CFN looks like...

Warm Up
2 rounds

1 min row/AB
Gorilla walk down/ lizard walk back
10 scap push ups
5 PVC OHS
5 light DB thrusters
5 light DB bent over rows

THORACIC FLOW

A.)
OHS
3 reps x 5 sets, rest :90-2 minutes between sets

* a good goal for 3 reps in OHS is 90-100% of your 1 RM snatch


B.)
10 minute EMOM

Odd: 6-8 bent over DB row @ 1112
Even: 6-8 thrusters (105/75)


Accessory Work
2 rounds for quality

5 TGU/side
6-8 candlestick to lever @3111
10 - 16 cossack squats



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