Initial Progression: Week 6, Day 3

Source: Rob Macklem's Flickr

Power Snatch from Blocks Below the Knee (Video)

2 Sets of 3 Reps @ 70%

1 Set of 2 Reps @ 75%

2 Sets of 1 Rep @ 80%

Clean Grip Snatch (Video)

1 Set of 2 Reps @ 80%

1 Set of 1 Rep @ 85%

5 Sets of 1 Rep @ 90%

2 Sets of 2 Reps @ 80%

Snatch Pull (Video)

3 Sets of 2 Reps @ 90%

2 Sets of 2 Reps @ 100%

2 Sets of 2 Reps @ 85%

Behind the Neck Snatch Grip Press + Overhead Squat

3 Sets of 3 B.N.Sn.Gr.P. + Oh.S.*

*Work up to weight where you can maintain proper form.

Back Squat

1 Set of 4 Reps @ 70%

1 Set of 4 Reps @ 80%

2 Sets of 2 Reps @ 90%

1 Set of 3 Reps @ 80%

Heaving Snatch Balance (Video)

1 Set of 3 Reps @ 70%

1 Set of 3 Reps @ 80%

3 Reps of 1 Rep @ 90%

Box Jump

3 Sets of 5 Reps*

*Use highest height possible.