Transition Progression: Week 1, Day 3

Source: Rob Macklem's Flickr

Power Snatch

1 Set of 3 Reps @ 70%

1 Set of 2 Reps @ 75%

3 Sets of 1 Rep @ 80%

Power Clean + Push Jerk

1 Set of 1 P.Cl. + 2 P.Jr. @ 70%

1 Set of 1 P.Cl. + 2 P.Jr. @ 75%

3 Set of 1 P.Cl. + 1 P.Jr. @ 80%

Clean

3 Sets of 1 Rep @ 80%

Jerk

1 Set of 2 Reps @ 75%

3 Sets of 2 Reps @ 85%

Back Squat

1 Set of 5 Reps @ 65%

3 Sets of 2 Reps @ 75%