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Hyperextension
  1. 00:00:00 15
  2. 00:02:30 15
Muscle Clean + Front Squat + Press
  1. 00:05:00 30 × 4+4+4
  2. 00:07:30 30 × 4+4+4
  3. 00:10:00 30 × 4+4+4
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+1
  6. 00:25:00 70 × 2+1
  7. 00:27:30 75 × 2+1
  8. 00:30:00 75 × 2+1
  9. 00:32:30 80 × 2+1
Clean Pull
  1. 00:35:00 90 × 4
  2. 00:37:30 90 × 4
  3. 00:40:00 100 × 3
  4. 00:42:30 100 × 3
  5. 00:45:00 100 × 3
  6. 00:47:30 105 × 2
  7. 00:50:00 110 × 2
Back Squat
  1. 00:52:30 62.5 × 3
  2. 00:55:00 62.5 × 3
  3. 00:57:30 75 × 3
  4. 01:00:00 87.5 × 3
  5. 01:02:30 87.5 × 3
  6. 01:05:00 100 × 3
  7. 01:07:30 100 × 3
  8. 01:10:00 107.5 × 3
  9. 01:12:30 107.5 × 3
Press (with Rubber Band)
  1. 01:15:00 37.5 × 8
  2. 01:17:30 37.5 × 8
  3. 01:20:00 37.5 × 8