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Muscle Squat Snatch + Overhead Squat
  1. 00:00:00 25 × 4+4
  2. 00:02:30 25 × 4+4
  3. 00:05:00 27.5 × 4+4
  4. 00:07:30 30 × 4+4
Romanian Deadlift (from Deficit)
  1. 00:10:00 40 × 6
  2. 00:12:30 40 × 6
  3. 00:15:00 40 × 6
Push Press
  1. 00:17:30 50 × 4
  2. 00:20:00 50 × 4
  3. 00:22:30 50 × 4
  4. 00:25:00 50 × 4
  5. 00:27:30 50 × 4
Box Jump
  1. 00:30:00 8
  2. 00:32:30 8
  3. 00:35:00 8
  4. 00:37:30 8
Crunch
  1. 00:40:00 15
  2. 00:42:30 15
  3. 00:45:00 15