Preparatory Phase Progression: Week 3, Day 1

Source: WonderLifter's Flickr

Hang Snatch Below the Knee

1 Set of 3 Reps @ 50%

1 Set of 3 Reps @ 60%

3 Sets of 3 Reps @ 70%

Hang Clean Below the Knee

1 Set of 4 Reps @ 50%

1 Set of 4 Reps @ 60%

2 Sets of 4 Reps @ 70%

Back Squat

1 Set of 3 Reps @ 60%

1 Set of 6 Reps @ 70%

1 Set of 4 Reps @ 80%

1 Set of 2 Reps @ 85%

Behind the Neck Push Press

1 Set of 4 Reps @ 60%

1 Set of 4 Reps @ 65%

2 Sets of 4 Reps @ 70%

Clean Extension

1 Set of 4 Reps @ 70%

1 Set of 4 Reps @ 80%

1 Set of 4 Reps @ 90%