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Session 3

  1. Reverse Hyperextension

    1. 00:00:00 10
    2. 00:02:30 10

  2. Back Split Squat

    1. 00:05:00 0 × 8+8
    2. 00:07:30 0 × 8+8

  3. Sots Press (with Pause)

    1. 00:10:00 0 × 6
    2. 00:12:30 0 × 6

  4. Clean Stretching

    1. 00:15:00 20+20
    2. 00:17:30 20+20

  5. Jerk Drop Balance

    1. 00:20:00 8
    2. 00:22:30 8
    3. 00:25:00 8

  6. Clean + Jerk

    1. 00:27:30 40 × 3+3
    2. 00:30:00 50 × 3+3
    3. 00:32:30 50 × 3+3
    4. 00:35:00 60 × 2+2
    5. 00:37:30 60 × 2+2
    6. 00:40:00 70 × 2+2
    7. 00:42:30 70 × 2+2
    8. 00:45:00 70 × 2+2

  7. Jerk Behind the Neck

    1. 00:47:30 40 × 3
    2. 00:50:00 50 × 3
    3. 00:52:30 50 × 3
    4. 00:55:00 60 × 3
    5. 00:57:30 60 × 3
    6. 01:00:00 60 × 3

  8. Bench Back Squat

    1. 01:02:30 62.5 × 4
    2. 01:05:00 75 × 4
    3. 01:07:30 87.5 × 4
    4. 01:10:00 100 × 4
    5. 01:12:30 100 × 4
    6. 01:15:00 100 × 4
    7. 01:17:30 100 × 4

  9. Push Press

    1. 01:20:00 55 × 8
    2. 01:22:30 55 × 8
    3. 01:25:00 55 × 8