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Wednesday 01.02.2019

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The Traditional Photo Op showing a motivating crew of CFNH Family and friends who came together to celebrate the holiday season. Thank you to all who attended!
-CFNH Staff

Warm-up Drills
I. Jump Rope x 3:00
(Doubles, Singles, Run-in-place, etc.)
II. 3 Rounds of
5 x Snatch Grip Deadlift
5 x Hang Snatch
5 x Overhead Squat
10 x Hollow Rocks
10 x Scorpions 5L/5R
10 x PVC Passthroughs

III. Mobility
(Notes: Challenge for the day… test one rep of a PVC Passthrough assessing for chest and shoulder stiff/tightness. Perform across ball therapy on the pectorals minor and anterior shoulder region before re-testing the PVC passthrough. Thoughts?)

Impact/Focus: Snatch Complex
Warm up as needed before working to establish the heaviest and/or best executed successful lift; the complex as described below.

5-7 Attempts, climbing in weight of:
1 rep x Hang Snatch +
1 rep x Snatch +
1 rep x Overhead Squat

Notes: If able athletes should execute the complex unbroken, stringing together each movement with touch-n-go technique if possible. if possible; near 1RM attempts withstanding, of course… freaks.

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“Karen”
Complete for time

150 x Wallball (20/14lbs)

Notes: This is A BENCHMARK. Get some, freaks!

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Samy Daghir

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