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Hyperextension
  1. 00:00:00 10
  2. 00:02:30 10
  3. 00:05:00 10
  4. 00:07:30 10
Box Jump
  1. 00:10:00 6
  2. 00:12:30 6
  3. 00:15:00 6
  4. 00:17:30 6
Snatch
  1. 00:20:00 42.5 × 3
  2. 00:22:30 42.5 × 3
  3. 00:25:00 42.5 × 3
  4. 00:27:30 50 × 2
  5. 00:30:00 50 × 2
  6. 00:32:30 50 × 2
Clean + Jerk
  1. 00:35:00 50 × 2+2
  2. 00:37:30 50 × 2+2
  3. 00:40:00 50 × 2+2
  4. 00:42:30 60 × 1+1
  5. 00:45:00 60 × 1+1
  6. 00:47:30 60 × 1+1
Front Squat
  1. 00:50:00 50 × 4
  2. 00:52:30 60 × 4
  3. 00:55:00 70 × 4
  4. 00:57:30 80 × 4
  5. 01:00:00 80 × 4
  6. 01:02:30 80 × 4
  7. 01:05:00 80 × 4