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Session 11

  1. Hyperextension

    1. 00:00:00 15
    2. 00:02:30 15

  2. Snatch Push Press + Snatch Balance + Overhead Squat

    1. 00:05:00 25 × 4+4+4
    2. 00:07:30 25 × 4+4+4
    3. 00:10:00 25 × 4+4+4

  3. Snatch Push Press + Overhead Squat

    1. 00:12:30 42.5 × 2+2
    2. 00:15:00 42.5 × 2+2
    3. 00:17:30 50 × 2+2
    4. 00:20:00 50 × 2+2
    5. 00:22:30 57.5 × 2+1
    6. 00:25:00 57.5 × 2+1
    7. 00:27:30 62.5 × 1+1
    8. 00:30:00 65 × 1+1
    9. 00:32:30 65 × 1+1

  4. Snatch + Hang Snatch (below Knees)

    1. 00:35:00 42.5 × 1+2
    2. 00:37:30 42.5 × 1+2
    3. 00:40:00 50 × 1+2
    4. 00:42:30 50 × 1+2
    5. 00:45:00 52.5 × 1+2
    6. 00:47:30 57.5 × 1+2
    7. 00:50:00 57.5 × 1+2
    8. 00:52:30 57.5 × 1+2
    9. 00:55:00 62.5 × 1+2
    10. 00:57:30 62.5 × 1+2
    11. 01:00:00 65 × 1+1
    12. 01:02:30 65 × 1+1

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

    1. 01:05:00 65 × 1+3
    2. 01:07:30 75 × 1+3
    3. 01:10:00 75 × 1+3
    4. 01:12:30 75 × 1+3

  6. Back Squat

    1. 01:15:00 87.5 × 4
    2. 01:17:30 87.5 × 4
    3. 01:20:00 100 × 4
    4. 01:22:30 100 × 4
    5. 01:25:00 100 × 4
    6. 01:27:30 100 × 4