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Session 3

  1. Reverse Hyperextension

    1. 00:00:00 10

  2. Snatch Balance

    1. 00:02:30 20 × 6

  3. Snatch (on Plates)

    1. 00:05:00 20 × 6

  4. Reverse Hyperextension

    1. 00:07:30 10

  5. Snatch Balance

    1. 00:10:00 20 × 6

  6. Snatch (on Plates)

    1. 00:12:30 20 × 6

  7. Snatch + Hang Snatch (above Knees)

    1. 00:15:00 42.5 × 1+3
    2. 00:17:30 42.5 × 1+3
    3. 00:20:00 50 × 1+2
    4. 00:22:30 57.5 × 1+1
    5. 00:25:00 57.5 × 1+1
    6. 00:27:30 62.5 × 1+1
    7. 00:30:00 62.5 × 1+1

  8. Snatch Pull (from Deficit)

    1. 00:32:30 50 × 3
    2. 00:35:00 57.5 × 3
    3. 00:37:30 57.5 × 3
    4. 00:40:00 65 × 3
    5. 00:42:30 65 × 3

  9. Front Squat

    1. 00:45:00 50 × 3
    2. 00:47:30 50 × 3
    3. 00:50:00 60 × 3
    4. 00:52:30 70 × 3
    5. 00:55:00 70 × 3
    6. 00:57:30 80 × 2
    7. 01:00:00 90 × 2
    8. 01:02:30 90 × 2

  10. Death Jump

    1. 01:05:00 5
    2. 01:07:30 5
    3. 01:10:00 5