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Muscle Squat Snatch + Snatch Balance
  1. 00:00:00 30 × 4+4
  2. 00:02:30 32.5 × 4+4
  3. 00:05:00 35 × 4+4
  4. 00:07:30 37.5 × 4+4
Power Clean + Power Clean Below Knee + Push Press
  1. 00:10:00 50 × 1+2+2
  2. 00:12:30 50 × 1+2+2
  3. 00:15:00 60 × 1+1+2
  4. 00:17:30 65 × 1+1+2
  5. 00:20:00 70 × 1+1+1
  6. 00:22:30 70 × 1+1+1
  7. 00:25:00 70 × 1+1+1
  8. 00:27:30 70 × 1+1+1
  9. 00:30:00 70 × 1+1+1
Back Split Squat
  1. 00:32:30 47.5 × 6+6
  2. 00:35:00 47.5 × 6+6
  3. 00:37:30 47.5 × 6+6
Gakk Squat
  1. 00:40:00 12
  2. 00:42:30 12
  3. 00:45:00 12