| Warm-Up: |
| Super Joints: various |
| Foundation Training: various |
| TacFit Commando: various |
| The Kneeling Hip Flexor Stretch |
| Hips - Walking Knee-Ups |
| Workout: |
| Swings: 3x20(10+10)x24 kg. |
| Snatches: 3x20(10+10)x24 kg. |
| Jerks: 3x20(10+10)x24 kg. |
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