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Session 9

  1. Hyperextension

    1. 00:00:00 15

  2. Crunch

    1. 00:02:30 15

  3. Gakk Squat

    1. 00:05:00 15

  4. Hyperextension

    1. 00:07:30 15

  5. Crunch

    1. 00:10:00 15

  6. Gakk Squat

    1. 00:12:30 15

  7. Hyperextension

    1. 00:15:00 15

  8. Crunch

    1. 00:17:30 15

  9. Gakk Squat

    1. 00:20:00 15

  10. Snatch + Snatch Balance + Overhead Squat

    1. 00:22:30 42.5 × 3+2+2
    2. 00:25:00 42.5 × 3+2+2
    3. 00:27:30 42.5 × 3+2+2
    4. 00:30:00 42.5 × 3+2+2

  11. Back Squat

    1. 00:32:30 62.5 × 3
    2. 00:35:00 75 × 3
    3. 00:37:30 87.5 × 3
    4. 00:40:00 87.5 × 3
    5. 00:42:30 100 × 3
    6. 00:45:00 100 × 3
    7. 00:47:30 107.5 × 3
    8. 00:50:00 107.5 × 3
    9. 00:52:30 107.5 × 3

  12. Bench Back Squat

    1. 00:55:00 87.5 × 3
    2. 00:57:30 100 × 3
    3. 01:00:00 112.5 × 3
    4. 01:02:30 112.5 × 3
    5. 01:05:00 112.5 × 3

  13. Box Jump

    1. 01:07:30 6
    2. 01:10:00 6
    3. 01:12:30 6
    4. 01:15:00 6