Session 1

1. Hyperextension

   1. 00:00:00 12

2. Crunch

   1. 00:02:30 12

3. Hyperextension

   1. 00:05:00 12

4. Crunch

   1. 00:07:30 12

5. Hyperextension

   1. 00:10:00 12

6. Crunch

   1. 00:12:30 12

7. Muscle Snatch

   1. 00:15:00 32.5 × 5
   2. 00:17:30 32.5 × 5
   3. 00:20:00 32.5 × 5

8. Snatch Pull + Hang Snatch Pull (below Knees)

   1. 00:22:30 50 × 1+3
   2. 00:25:00 65 × 1+3
   3. 00:27:30 65 × 1+3
   4. 00:30:00 75 × 1+2
   5. 00:32:30 75 × 1+2
   6. 00:35:00 75 × 1+2

9. Back Squat

   1. 00:37:30 62.5 × 5
   2. 00:40:00 75 × 5
   3. 00:42:30 75 × 5
   4. 00:45:00 75 × 5
   5. 00:47:30 75 × 5

10. Sots Press

    1. 00:50:00 25 × 6
    2. 00:52:30 25 × 6
    3. 00:55:00 25 × 6