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Hyperextension
  1. 00:00:00 15
  2. 00:02:30 15
Snatch (on Plates)
  1. 00:05:00 25 × 4
  2. 00:07:30 25 × 4
  3. 00:10:00 25 × 4
  4. 00:12:30 25 × 4
Power Snatch + Snatch
  1. 00:15:00 42.5 × 2+2
  2. 00:17:30 42.5 × 2+2
  3. 00:20:00 50 × 2+1
  4. 00:22:30 52.5 × 2+1
  5. 00:25:00 57.5 × 2+1
  6. 00:27:30 57.5 × 2+1
  7. 00:30:00 57.5 × 2+1
  8. 00:32:30 62.5 × 1+1
  9. 00:35:00 62.5 × 1+1
  10. 00:37:30 62.5 × 1+1
Snatch Pull
  1. 00:40:00 57.5 × 3
  2. 00:42:30 65 × 3
  3. 00:45:00 75 × 3
  4. 00:47:30 75 × 3
  5. 00:50:00 82.5 × 3
  6. 00:52:30 82.5 × 3
Back Split Squat
  1. 00:55:00 47.5 × 6+6
  2. 00:57:30 47.5 × 6+6
  3. 01:00:00 47.5 × 6+6
Gakk Squat
  1. 01:02:30 12
  2. 01:05:00 12
  3. 01:07:30 12