December 30, 2013 PDF Print E-mail
Written by Andrea   
Sunday, 29 December 2013 20:28


Advanced

15-12-9-6-3

Pull ups

Clean and jerk #65

Push ups


Intermediate

15-12-9-6-3

Pull ups or progressions

Clean and jerk #45

Push ups


Beginner

15-12-9

Pull ups progressions

Hang power clean and jerk #10 dumbbells

Push ups


If your belly impedes your bar path, use dumbbells for the clean and jerk.