For weight:
Clean & jerk 1-1-1-1-1 reps
Push-press 3-3-3 reps
Front squat 3-3-3 reps
The above reps are work-sets only, and do not include warm-up sets. Work sets should be heaviest load manageable with excellent form.
Clean and Jerk: 55-55-60-60-60 (weights are 2x dumbells)
Push-Press: 60-60-60 (60 lb. barbells each arm)
Front Squat: 132 lbs - 154 lbs - 176 lbs
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