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29-12-2021 Weightlifting EMOM 14 (Weight) EMOM 14 ODD: 3 Push Press @ 70% EVEN: 4 Push Jerk same Weight Metcon Metcon (Time) Buy in: 10 Box Step ups 32/24 10-20-30-40-50 Double Unders Box Jumps Cash out: 10 Box Step ups 32/24 TC: 17

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28-12-2021 Weightlifting EMOM (Weight) EMOM 8 1 Squatsnatch increase weight evr. Min. EMOM 8 1 Squatclean increase weight evr. Min. Metcon Metcon (AMRAP – Rounds and Reps) EMOM: 5 9/7 Cal Bike 15 Air Squats Rest 2 Min. AMRAP: 5 7 Pull ups 7 Thrusters 40/30 Rest 2 Min. AMRAP 5: 5 Cleans 75% 5 Pogo Burpees

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27-12-2021 Weightlifting Deadlift (Weight) Deadlift Build up to a 3 Rep MAX TC: 15 Metcon Metcon (Time) 30-20-10 T2B WallBall 9/6 Pull ups Burpees HSPU/ Pike TC: 17

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22-12-2021 Weightlifting EMOM 14 (Weight) EMOM 14 ODD: 3 Power Snatch @65% EVEN: 6-8 Strict Pull ups Metcon Metcon (Time) 5 Rounds 10 Overhead Squats 50/35 10 T2B 10 Burpees TC: 15

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21-12-2021 Weightlifting EMOM 6 (Weight) EMOM 6 5 Push Jerk @ 70% 6 x E1:15OM 40-75 DU (30-40 sec.) + 6-8 HSPU Metcon Metcon (Time) For Time: 2 Rounds 50 V-Ups 40 Box Pike Push ups 30 Strict Pull ups 20 Burpee Box Jump Overs 10 C&J @ 85% TC: 17

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20-12-2021 Weightlifting EMOM 14 (Weight) EMOM 14 ODD: 7 Frontsquats @65% EVEN: 7 Snatchgrip RDL same Weight Metcon Metcon (Time) For Time: 50 DB Snatch 22,5/15 40 Sit ups 30 PowerClean 50/35 20 Push Jerk 10 Bar Muscle Ups/ 15 C2B/Pull Ups TC: 15

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15-12-2021 Weightlifting Pull ups (Weight) 5 x EMOM 6-10 Strict Pull ups Into 5 x EMOM 6-10 Kipping C2B Pull ups Metcon Metcon (Time) 4 Rounds 21 Boxjump Overs 15 Snatches 40/25 9 HSPU TC: 20

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14-12-2021 Weightlifting Shoulder (Weight) 6 x EMOM 3 Strict Press @85% Into 5 x E90sec. 4 Push Jerk @75% Metcon Metcon (Time) 3 Rounds 40 Sit ups 20 Pull ups 40 DB Russian Twists 1×22,5/15 20 DB Thrusters 1×22,5/15 4 Wall Walks TC: 20

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13-12-2021 Weightlifting Deadlift (Weight) 7 x E2MOM Deadlifts 15@45%, 10@60%, 8@67%, 6@75%, 3×3@85% Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 17 8 Wallballs 9/6 8 Deadlifts 8 PowerCleans 8 Shoulder to Overhead 50/30

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12-12-2021 Skill Snatch Test (Weight) Snatch Test 6 min. Metcon Metcon (Time) 1 Bent over row 1 Hang clean 1 Press 1 Swing 1 Snatch 1 Overhead lunge