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Hip Snatch
  1. 00:00:00 42.5 × 3
  2. 00:02:30 42.5 × 3
  3. 00:05:00 50 × 3
  4. 00:07:30 50 × 3
  5. 00:10:00 52.5 × 3
  6. 00:12:30 52.5 × 3
  7. 00:15:00 57.5 × 3
  8. 00:17:30 57.5 × 3
  9. 00:20:00 57.5 × 3
Clean + Jerk
  1. 00:22:30 50 × 2+2
  2. 00:25:00 50 × 2+2
  3. 00:27:30 60 × 2+2
  4. 00:30:00 60 × 2+2
  5. 00:32:30 65 × 2+2
  6. 00:35:00 70 × 1+1
  7. 00:37:30 70 × 1+1
  8. 00:40:00 75 × 1+1
  9. 00:42:30 75 × 1+1
  10. 00:45:00 80 × 1+1
  11. 00:47:30 80 × 1+1
  12. 00:50:00 85 × 1+1
  13. 00:52:30 85 × 1+1
Clean Pull
  1. 00:55:00 70 × 3
  2. 00:57:30 80 × 2
  3. 01:00:00 90 × 2
  4. 01:02:30 100 × 2
  5. 01:05:00 100 × 2
Front Squat
  1. 01:07:30 70 × 2
  2. 01:10:00 80 × 2
  3. 01:12:30 90 × 2
  4. 01:15:00 100 × 2
Plank
  1. 01:17:30 45 sec
Crunch
  1. 01:20:00 15
Plank
  1. 01:22:30 45 sec
Crunch
  1. 01:25:00 15
Plank
  1. 01:27:30 45 sec
Crunch
  1. 01:30:00 15