Preparatory Phase Progression: Week 1, Day 1

Source: WonderLifter's Flickr

Hang Snatch Below the Knee

1 Set of 4 Reps @ 50%

1 Set of 4 Reps @ 60%

3 Sets of 4 Reps @ 70%

Hang Clean Below the Knee

1 Set of 4 Reps @ 50%

2 Sets of 4 Reps @ 60%

3 Sets of 4 Reps @ 70%

Front Squat

1 Set of 6 Reps @ 50%

1 Set of 8 Reps @ 60%

2 Sets of 6 Reps @ 70%

2 Sets of 3 Reps @ 80%

Snatch Pull

1 Set of 4 Reps @ 70%

1 Set of 4 Reps @ 80%

3 Sets of 3 Reps @ 90%