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Session 9

  1. Reverse Hyperextension

    1. 00:00:00 10

  2. ABS

    1. 00:02:30 15

  3. Box Jump

    1. 00:05:00 5

  4. Reverse Hyperextension

    1. 00:07:30 10

  5. ABS

    1. 00:10:00 15

  6. Box Jump

    1. 00:12:30 5

  7. Elbows Rotation

    1. 00:15:00 6
    2. 00:17:30 6
    3. 00:20:00 6

  8. Hip Clean Balance

    1. 00:22:30 0 × 6
    2. 00:25:00 0 × 6
    3. 00:27:30 0 × 6

  9. Power Clean + Front Squat

    1. 00:30:00 50 × 2+2
    2. 00:32:30 55 × 2+2
    3. 00:35:00 60 × 2+2

  10. Front Squat

    1. 00:37:30 70 × 3
    2. 00:40:00 80 × 3
    3. 00:42:30 90 × 3
    4. 00:45:00 90 × 3
    5. 00:47:30 90 × 3
    6. 00:50:00 90 × 3