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Hyperextension
  1. 00:00:00 8
  2. 00:02:30 8
ABS
  1. 00:05:00 10
  2. 00:07:30 10
Elbows Rotation
  1. 00:10:00 10
  2. 00:12:30 10
Cluster
  1. 00:15:00 40 × 4
  2. 00:17:30 50 × 4
  3. 00:20:00 50 × 4
  4. 00:22:30 50 × 4
Clean + Jerk
  1. 00:25:00 40 × 2+2
  2. 00:27:30 42.5 × 2+2
  3. 00:30:00 45 × 2+2
  4. 00:32:30 45 × 2+2
  5. 00:35:00 47.5 × 2+2
  6. 00:37:30 50 × 2+2
Back Split Squat
  1. 00:40:00 47.5 × 4+4
  2. 00:42:30 47.5 × 4+4
  3. 00:45:00 47.5 × 4+4
Box Jump
  1. 00:47:30 5
  2. 00:50:00 5
  3. 00:52:30 5