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17-6-2019 Weekly Specials :Squat Clean Weightlifting Squat Clean (Weight) Metcon Metcon (Time) "Dicko" 3 Rounds for time 29 push ups 6 Hang Power Cleans 29 Sit ups 6 push presses 29 Pull ups 6 Overhead Squats 29 Kb swings Tc: 16 Min Rx:50/35 Kg KB 24/16 Kg

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16.06.2 Metcon (Time) 10-20-30-…-100 start every round with 10 Partner Burpees Partner Wall Balls Kettlebell Complex (Deadlift, Swing, Squat) Partner Sit Ups Ground-to-Overhead Partner Squats Farmers Carry Team of 2

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14.06.2019 Weekly Special: Challenges Metcon Metcon (Time) 5 rounds 15 Sumo Deadlift High Pulls 10 Overhead Squats 200m Run Rx: 40 / 30 kg

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13.06.2019 Weekly Special: Challenges Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 18 200m Farmers Carry 40 Double Unders 20 Pull Ups 20 Sit Ups Rx: 32 / 24 kg

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12.06.2019 Weekly Special: Challenges Metcon Metcon (Time) 40 Box Jumps 30 Hand release Burpees over the bar 20 Snatches 30 Box Jumps 20 Hand release Burpees over the bar 10 Snatches 20 Box Jumps 10 Hand release Burpees over the bar 5 Snatches Rx: Box Jump: 60 / 50 cm Snatch: 50 / 35 kg

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11.06.2019 Weekly Special: Challenges Metcon Metcon (Time) 8 rounds 16 Kettlebell Deadlifts 12 Kettlebell Hang Cleans 8 Kettlebell Jerks Rx: 24 / 16 kg

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07.06.2019 Weekly Special: Static Holds Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 5 5 Strict Pulls Ups 5 Strict Handstand Push Ups 5 Strict Toes-to-Bar Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 7 10 Dumbbell Snatches (one arm) 10 Burpee Broadjumps 10 Dumbbell Push Jerks (one arm) Rx: 22,5 / 15 kg

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06.06.2019 Weekly Special: Static Holds Metcon Metcon (Time) 800m Run 50 Sumo Deadlift High Pulls 800m Run 30 Clusters 800m Run 20 Snatches Rx: 40 / 30 kg Team of 2

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05.06.2019 Weekly Special: Static Holds Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 13 10 Kettlebell Taters 15 Box Jump Overs 10 Kettlebell Push Jerks (one arm) 15 Push Ups Rx: 24 / 16 kg

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04.06.2019 Weekly Special: Static Holds Metcon Metcon (Time) 3 rounds 8 Toes-to-Bar 12 Pistols 16 Burpee Pull Ups 20 Sit Ups 24 Kettlebell Swngs 200m Run Rx: 32 / 24 kg