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Session 13

  1. Hyperextension

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

  2. Power Snatch + Snatch Balance + Overhead Squat

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

  3. Deadlift

    1. 00:20:00 75 × 3
    2. 00:22:30 90 × 3
    3. 00:25:00 105 × 3
    4. 00:27:30 120 × 3
    5. 00:30:00 135 × 2
    6. 00:32:30 140 × 2
    7. 00:35:00 142.5 × 2

  4. Barbell Squat Jump

    1. 00:37:30 6
    2. 00:40:00 6
    3. 00:42:30 6
    4. 00:45:00 6

  5. Plank

    1. 00:47:30 90 sec
    2. 00:50:00 90 sec
    3. 00:52:30 90 sec