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Session 11

  1. Hyperextension

    1. 00:00:00 15
    2. 00:02:30 15
    3. 00:05:00 15

  2. Hip Snatch + Snatch Push Press

    1. 00:07:30 42.5 × 2+4
    2. 00:10:00 42.5 × 2+4
    3. 00:12:30 50 × 1+3
    4. 00:15:00 50 × 1+3
    5. 00:17:30 50 × 1+3

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

    1. 00:20:00 57.5 × 1+5
    2. 00:22:30 57.5 × 1+5
    3. 00:25:00 65 × 1+3
    4. 00:27:30 65 × 1+3
    5. 00:30:00 65 × 1+3

  4. Front Squat

    1. 00:32:30 60 × 2
    2. 00:35:00 70 × 2
    3. 00:37:30 80 × 2
    4. 00:40:00 90 × 2
    5. 00:42:30 90 × 2
    6. 00:45:00 90 × 2