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Good Morning + Squat
  1. 00:00:00 20 × 8
  2. 00:02:30 20 × 8
  3. 00:05:00 20 × 8
Gakk Squat
  1. 00:07:30 15
  2. 00:10:00 15
ABS
  1. 00:12:30 15
  2. 00:15:00 15
Sots Press (with Pause)
  1. 00:17:30 0 × 8
  2. 00:20:00 0 × 8
Muscle Snatch + Snatch Balance
  1. 00:22:30 0 × 5+5
  2. 00:25:00 0 × 5+5
  3. 00:27:30 0 × 5+5
Power Snatch + Snatch Balance
  1. 00:30:00 32.5 × 3+3
  2. 00:32:30 42.5 × 2+2
  3. 00:35:00 42.5 × 2+2
  4. 00:37:30 50 × 2+2
  5. 00:40:00 50 × 2+2
  6. 00:42:30 57.5 × 1+1
  7. 00:45:00 57.5 × 1+1
  8. 00:47:30 57.5 × 1+1
Jerk
  1. 00:50:00 30 × 3
  2. 00:52:30 32.5 × 3
  3. 00:55:00 32.5 × 3
  4. 00:57:30 35 × 3
  5. 01:00:00 35 × 3
  6. 01:02:30 37.5 × 3
  7. 01:05:00 37.5 × 3
  8. 01:07:30 40 × 3