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Thruster
  1. 00:00:00 30 × 12
  2. 00:02:30 30 × 12
  3. 00:05:00 30 × 12
Clean + Jerk
  1. 00:07:30 50 × 2+1
  2. 00:10:00 50 × 2+1
  3. 00:12:30 60 × 2+1
  4. 00:15:00 60 × 2+1
  5. 00:17:30 60 × 2+1
Deadlift
  1. 00:20:00 75 × 8
  2. 00:22:30 75 × 8
  3. 00:25:00 90 × 6
  4. 00:27:30 90 × 6
  5. 00:30:00 90 × 6
  6. 00:32:30 90 × 6
Bench Back Squat
  1. 00:35:00 62.5 × 5
  2. 00:37:30 82.5 × 5
  3. 00:40:00 82.5 × 5
  4. 00:42:30 95 × 5
  5. 00:45:00 95 × 5
  6. 00:47:30 62.5 × 10
  7. 00:50:00 62.5 × 10
Hyperextension
  1. 00:52:30 15
Press
  1. 00:55:00 37.5 × 10
Hyperextension
  1. 00:57:30 15
Press
  1. 01:00:00 37.5 × 10
Hyperextension
  1. 01:02:30 15
Press
  1. 01:05:00 37.5 × 10
Hyperextension
  1. 01:07:30 15
Press
  1. 01:10:00 37.5 × 10