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Power Snatch + Snatch
  1. 00:00:00 42.5 × 2+1
  2. 00:02:30 42.5 × 2+1
  3. 00:05:00 50 × 1+1
  4. 00:07:30 52.5 × 1+1
  5. 00:10:00 57.5 × 1+1
  6. 00:12:30 57.5 × 1+1
Clean + Jerk
  1. 00:15:00 50 × 2+2
  2. 00:17:30 50 × 2+2
  3. 00:20:00 60 × 2+2
  4. 00:22:30 65 × 2+2
  5. 00:25:00 70 × 1+2
  6. 00:27:30 75 × 2+1
  7. 00:30:00 80 × 1+1
  8. 00:32:30 80 × 1+1
  9. 00:35:00 85 × 1+1
  10. 00:37:30 90 × 1+1
  11. 00:40:00 90 × 1+1
  12. 00:42:30 95 × 1+1
  13. 00:45:00 97.5 × 1+1
  14. 00:47:30 100 × 1+1
Clean Pull
  1. 00:50:00 80 × 3
  2. 00:52:30 90 × 3
  3. 00:55:00 100 × 3
  4. 00:57:30 100 × 3
  5. 01:00:00 105 × 2
  6. 01:02:30 105 × 2
Back Squat
  1. 01:05:00 62.5 × 3
  2. 01:07:30 62.5 × 3
  3. 01:10:00 87.5 × 3
  4. 01:12:30 100 × 2
  5. 01:15:00 107.5 × 2
  6. 01:17:30 112.5 × 2
  7. 01:20:00 115 × 2
Press (with Rubber Band)
  1. 01:22:30 40 × 6
  2. 01:25:00 40 × 6
  3. 01:27:30 40 × 6
Plank
  1. 01:30:00 60 sec
Crunch
  1. 01:32:30 15
Plank
  1. 01:35:00 60 sec
Crunch
  1. 01:37:30 15
Plank
  1. 01:40:00 60 sec
Crunch
  1. 01:42:30 15