June 7, 2013 PDF Print E-mail
Written by Andrea   
Thursday, 06 June 2013 19:09


Advanced

21-15-9

Dumbbell press #25

Pull ups

Dumbbell snatch, alternating #25


Intermediate

21-15-9

Dumbbell press #20

Pull ups or progressions

Dumbbell snatch, alternating #20


Beginner

15-12-9

Dumbbell press #10-15

Pull up progressions

Dumbbell snatch, alternating #10-15