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at CFN looks like...

Warm Up
2 rounds

High knees down, butt kicks back
Perfect bear crawl down, gorilla walk back
10 kang squats
10 scap pull ups
Step over the fence down/ostrich walk back
:20 puppy pose

Clean Warm Up


Strength/Skill
Every :90 x 6 rounds

5 hang power cleans @ 55-65% 1 RM clean


WOD
2 rounds for time

21 cal row
18 WB (20/14)
15 DB push press (40/25)
12 DB snatch (40/25)
9 pull ups



Accessory Work
2-3 rounds for quality

6-8 seated Filly Presses/side

1 round of single arm front rack multi-directional lunges



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