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Session 1

  1. Hyperextension

    1. 00:00:00 15

  2. ABS

    1. 00:02:30 15

  3. Box Jump

    1. 00:05:00 5

  4. Hyperextension

    1. 00:07:30 15

  5. ABS

    1. 00:10:00 15

  6. Box Jump

    1. 00:12:30 5

  7. Clean Stretching + Front Squat

    1. 00:15:00 0 × 5+5
    2. 00:17:30 0 × 5+5

  8. Clean Pull + Clean

    1. 00:20:00 50 × 2+3
    2. 00:22:30 50 × 2+3
    3. 00:25:00 60 × 2+2
    4. 00:27:30 60 × 2+2
    5. 00:30:00 70 × 2+2
    6. 00:32:30 70 × 2+2
    7. 00:35:00 70 × 2+2
    8. 00:37:30 70 × 2+2

  9. Clean Pull

    1. 00:40:00 80 × 4
    2. 00:42:30 90 × 4
    3. 00:45:00 90 × 4
    4. 00:47:30 90 × 4
    5. 00:50:00 90 × 4

  10. Back Squat

    1. 00:52:30 62.5 × 6
    2. 00:55:00 75 × 6
    3. 00:57:30 75 × 6
    4. 01:00:00 75 × 6

  11. Reverse Plank

    1. 01:02:30 45 sec
    2. 01:05:00 45 sec
    3. 01:07:30 45 sec