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Reverse Hyperextension
  1. 00:00:00 15
Crunch
  1. 00:02:30 20
Front Squat
  1. 00:05:00 20 × 6
Reverse Hyperextension
  1. 00:07:30 15
Crunch
  1. 00:10:00 20
Front Squat
  1. 00:12:30 20 × 6
Reverse Hyperextension
  1. 00:15:00 15
Crunch
  1. 00:17:30 20
Front Squat
  1. 00:20:00 20 × 6
Clean Pull + Clean
  1. 00:22:30 50 × 2+2
  2. 00:25:00 50 × 2+2
  3. 00:27:30 60 × 2+2
  4. 00:30:00 60 × 2+2
  5. 00:32:30 60 × 2+2
Clean Pull (Slowly Down)
  1. 00:35:00 70 × 3
  2. 00:37:30 90 × 3
  3. 00:40:00 90 × 3
  4. 00:42:30 100 × 3
  5. 00:45:00 100 × 3
  6. 00:47:30 105 × 2
  7. 00:50:00 105 × 2
Box Jump
  1. 00:52:30 5
  2. 00:55:00 5
  3. 00:57:30 5
  4. 01:00:00 5