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at CFN looks like...

Warm Up
2 rounds

High knees down, butt kicks back
Side shuffle down and back
10 kang squats
10 scap push ups
10 lateral lunges
:20 plank

Thoracic Flow

Clean and Jerk Warm Up

Every :30 x 20 rounds

Power Clean + Push Jerk @ 60-70% 1 RM


5 reps x 6 sets, rest 2 minutes between sets

Accessory Work
2 rounds

10 DB or KB front rack split squats/leg @ 3010

10 DB bicep curls or EZ bar curls (stand against the wall so you can't cheat!)

20 m KB waiter carry/side

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