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Session 19

  1. Hyperextension

    1. 00:00:00 8
    2. 00:02:30 8

  2. ABS

    1. 00:05:00 10
    2. 00:07:30 10

  3. Elbows Rotation

    1. 00:10:00 10
    2. 00:12:30 10

  4. 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

  5. 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

  6. 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

  7. Box Jump

    1. 00:47:30 5
    2. 00:50:00 5
    3. 00:52:30 5