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200915 Workout

Benchpress (paused)
find heavy 3 Reps
1 set every 2min (7 Sets)
start @ 40% of 1RM

16` AMRAP
“one step ahead”
15m single Arm OH-Lunges
12 HSPU / Pike Push ups
10 heavy basic Swing

Oly Wod
Skill: paused below the knee Squat Snatch


Gym Wod
Skill: Ring Muscle ups