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Session 11

  1. Good Morning + Squat

    1. 00:00:00 20 × 8
    2. 00:02:30 20 × 8
    3. 00:05:00 20 × 8
    4. 00:07:30 20 × 8

  2. ABS

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

  3. Gakk Squat

    1. 00:15:00 20 × 10
    2. 00:17:30 20 × 10

  4. Sots Press (with Pause)

    1. 00:20:00 0 × 6
    2. 00:22:30 0 × 6

  5. Muscle Snatch + Snatch Balance

    1. 00:25:00 4+4
    2. 00:27:30 4+4
    3. 00:30:00 4+4

  6. Muscle Squat Snatch + Overhead Squat

    1. 00:32:30 32.5 × 3+2
    2. 00:35:00 35 × 3+2
    3. 00:37:30 37.5 × 3+2
    4. 00:40:00 42.5 × 3+2

  7. Jerk

    1. 00:42:30 30 × 3
    2. 00:45:00 32.5 × 3
    3. 00:47:30 32.5 × 3
    4. 00:50:00 35 × 3
    5. 00:52:30 35 × 3
    6. 00:55:00 37.5 × 3
    7. 00:57:30 37.5 × 3
    8. 01:00:00 40 × 3

  8. Death Jump

    1. 01:02:30 6
    2. 01:05:00 6
    3. 01:07:30 6
    4. 01:10:00 6