Source: Rob Macklem's Flickr |
Back Squat
1 Set of 4 Reps @ 60%
1 Set of 4 Reps @ 70%
3 Sets of 4 Reps @ 80%
Snatch Pull (Video)
1 Set of 4 Reps @ 90%
4 Sets of 4 Reps @ 100%
Clean Pull from Blocks Below the Knee (Video)
1 Set of 4 Reps @ 80%
1 Set of 3 Reps @ 90%
1 Set of 4 Reps @ 80%
1 Set of 3 Reps @ 90%
1 Set of 4 Reps @ 80%
1 Set of 3 Reps @ 90%
Press
4 Sets of 3 Reps*
*Work of to weight where you can maintain proper form.