Session 3

1. Hyperextension

   1. 00:00:00 12

2. Crunch

   1. 00:02:30 12

3. Hyperextension

   1. 00:05:00 12

4. Crunch

   1. 00:07:30 12

5. Hyperextension

   1. 00:10:00 12

6. Crunch

   1. 00:12:30 12

7. Muscle Squat Snatch

   1. 00:15:00 42.5 × 6
   2. 00:17:30 42.5 × 6
   3. 00:20:00 42.5 × 6
   4. 00:22:30 42.5 × 6

8. Snatch Pull (from Deficit)

   1. 00:25:00 42.5 × 3
   2. 00:27:30 42.5 × 3
   3. 00:30:00 50 × 3
   4. 00:32:30 50 × 3
   5. 00:35:00 57.5 × 3
   6. 00:37:30 57.5 × 3
   7. 00:40:00 57.5 × 3

9. Front Squat

   1. 00:42:30 50 × 4
   2. 00:45:00 50 × 4
   3. 00:47:30 60 × 4
   4. 00:50:00 70 × 4
   5. 00:52:30 80 × 4
   6. 00:55:00 80 × 4
   7. 00:57:30 80 × 4
   8. 01:00:00 80 × 4

10. Box Jump

    1. 01:02:30 5
    2. 01:05:00 5
    3. 01:07:30 5