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Session 4

  1. Thruster

    1. 00:00:00 30 × 10
    2. 00:02:30 30 × 10
    3. 00:05:00 30 × 10

  2. Clean + Jerk

    1. 00:07:30 50 × 1+2
    2. 00:10:00 50 × 1+2
    3. 00:12:30 60 × 1+2
    4. 00:15:00 60 × 1+2
    5. 00:17:30 60 × 1+2

  3. Clean Pull + Hang Clean Pull Below Knee

    1. 00:20:00 60 × 1+5
    2. 00:22:30 70 × 1+5
    3. 00:25:00 80 × 1+4
    4. 00:27:30 80 × 1+4
    5. 00:30:00 80 × 1+4
    6. 00:32:30 80 × 1+4

  4. Bench Back Squat

    1. 00:35:00 62.5 × 6
    2. 00:37:30 82.5 × 6
    3. 00:40:00 82.5 × 6
    4. 00:42:30 82.5 × 6
    5. 00:45:00 82.5 × 6

  5. Hyperextension

    1. 00:47:30 15

  6. Press

    1. 00:50:00 37.5 × 10

  7. Hyperextension

    1. 00:52:30 15

  8. Press

    1. 00:55:00 37.5 × 10

  9. Hyperextension

    1. 00:57:30 15

  10. Press

    1. 01:00:00 37.5 × 10