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Session 1

  1. Hyperextension

    1. 00:00:00 10

  2. ABS

    1. 00:02:30 15

  3. Box Jump

    1. 00:05:00 5

  4. Hyperextension

    1. 00:07:30 10

  5. ABS

    1. 00:10:00 15

  6. Box Jump

    1. 00:12:30 5

  7. Power Snatch + Overhead Squat

    1. 00:15:00 42.5 × 3+1
    2. 00:17:30 42.5 × 3+1
    3. 00:20:00 50 × 2+1
    4. 00:22:30 50 × 2+1
    5. 00:25:00 50 × 2+1
    6. 00:27:30 57.5 × 1+1
    7. 00:30:00 57.5 × 1+1

  8. Snatch Pull

    1. 00:32:30 50 × 4
    2. 00:35:00 50 × 4
    3. 00:37:30 57.5 × 4
    4. 00:40:00 57.5 × 4
    5. 00:42:30 57.5 × 4

  9. Back Squat

    1. 00:45:00 62.5 × 3
    2. 00:47:30 75 × 3
    3. 00:50:00 87.5 × 3
    4. 00:52:30 87.5 × 3
    5. 00:55:00 87.5 × 3

  10. Snatch Press (with Rubber Band)

    1. 00:57:30 32.5 × 6
    2. 01:00:00 32.5 × 6
    3. 01:02:30 32.5 × 6