May 29, 2011 PDF Print E-mail
Written by Andrea   
Saturday, 28 May 2011 16:39



Advanced

21-15-9

Pull ups

Dips

Hang power snatch  #65


Intermediate

21-15-9

Pull ups or progressions

Dips

Hang power snatch  #45


Beginner

15-12-9

Pull up progressions

Dips

Hang power snatch  #25


For the dips, use rings, bars or a bench.