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Session 11

  1. Hyperextension

    1. 00:00:00 10
    2. 00:02:30 10
    3. 00:05:00 10
    4. 00:07:30 10

  2. Box Jump

    1. 00:10:00 8
    2. 00:12:30 8
    3. 00:15:00 8

  3. Snatch

    1. 00:17:30 32.5 × 3
    2. 00:20:00 32.5 × 3
    3. 00:22:30 32.5 × 3
    4. 00:25:00 32.5 × 3
    5. 00:27:30 32.5 × 3

  4. Clean + Jerk

    1. 00:30:00 50 × 2+2
    2. 00:32:30 50 × 2+2
    3. 00:35:00 60 × 1+2
    4. 00:37:30 60 × 1+2
    5. 00:40:00 60 × 1+2

  5. Front Squat

    1. 00:42:30 50 × 3
    2. 00:45:00 60 × 3
    3. 00:47:30 70 × 3
    4. 00:50:00 80 × 3
    5. 00:52:30 90 × 3
    6. 00:55:00 90 × 3
    7. 00:57:30 90 × 3