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Session 20

  1. Hyperextension

    1. 00:00:00 15
    2. 00:02:30 15

  2. Front Squat

    1. 00:05:00 30 × 6
    2. 00:07:30 30 × 6
    3. 00:10:00 30 × 6

  3. Clean + Jerk

    1. 00:12:30 50 × 2+2
    2. 00:15:00 50 × 2+2
    3. 00:17:30 60 × 2+2
    4. 00:20:00 65 × 2+2
    5. 00:22:30 70 × 2+2
    6. 00:25:00 70 × 2+2
    7. 00:27:30 75 × 2+2
    8. 00:30:00 80 × 2+1
    9. 00:32:30 80 × 2+1

  4. Back Squat

    1. 00:35:00 75 × 3
    2. 00:37:30 75 × 3
    3. 00:40:00 87.5 × 3
    4. 00:42:30 100 × 3
    5. 00:45:00 100 × 3
    6. 00:47:30 100 × 3

  5. Box Jump

    1. 00:50:00 10
    2. 00:52:30 10
    3. 00:55:00 10
    4. 00:57:30 10

  6. Plank

    1. 01:00:00 45 sec
    2. 01:02:30 45 sec
    3. 01:05:00 45 sec
    4. 01:07:30 45 sec