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Hyperextension
  1. 00:00:00 12
  2. 00:02:30 12
  3. 00:05:00 12
Back Split Squat
  1. 00:07:30 0 × 8+8
  2. 00:10:00 0 × 8+8
ABS
  1. 00:12:30 15
  2. 00:15:00 15
Elbows Rotation
  1. 00:17:30 10
  2. 00:20:00 10
Hip Clean Balance
  1. 00:22:30 0 × 8
  2. 00:25:00 0 × 8
  3. 00:27:30 0 × 8
Clean Pull till Power Position + Clean
  1. 00:30:00 40 × 2+2
  2. 00:32:30 50 × 2+2
  3. 00:35:00 50 × 2+2
  4. 00:37:30 60 × 2+2
  5. 00:40:00 60 × 2+2
  6. 00:42:30 70 × 2+2
  7. 00:45:00 70 × 2+2
  8. 00:47:30 70 × 2+2
Clean Pull (Slowly Down)
  1. 00:50:00 80 × 4
  2. 00:52:30 80 × 4
  3. 00:55:00 90 × 3
  4. 00:57:30 90 × 3
  5. 01:00:00 90 × 3
Chicken Jump
  1. 01:02:30 6
  2. 01:05:00 6
  3. 01:07:30 6
  4. 01:10:00 6