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20/09/2019

20/09/2019

HD – Lunges 5 x 20m walking lunges 2 kb 16/8 in front rack – Press 5×10 military press ahap 2 kb – Pull up 30 strict pull up for time

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17/09/2019

17/09/2019

– Work 20’ on this complex 1 snatch dl + 1 pull + 1 high pull + 1 power snatch – WOD 5 rft 20 alt db snatch 22,5/15 20 alt pistol squat

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12/09/2019

12/09/2019

Skill 20’ work on kipping or butterfly pull up – WOD Emom 21 1 8 kipping pull up/ 12 butterfly pull up 2 10 box jump max height 3 14 plate gtoh 20/10

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