Beginner Progression: Week 2, Day 3

Source: Rob Macklem's Flickr

Active Rest

Athlete's Choice*

*Suggestions: Foam Roll, Roll on Lacrosse Ball, Stretch, etc.

Beginner Progression: Week 2, Day 2

Source: Rob Macklem's Flickr

Behind the Neck Push Jerk

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

2 Sets of 3 Reps @ 75%

Behind the Neck Jerk

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

3 Sets of 2 Reps @ 80%

Behind the Neck Push Press

1 Set of 4 Reps @ 60%

3 Sets of 3 Reps @ 70%

RDL

4 Sets of 5 Reps @ 100%

Press

3 Sets of 10 Reps

Hyperextensions

3 Sets of 10 Reps

Beginner Progression: Week 2, Day 1

Source: Rob Macklem's Flickr

Muscle Snatch from Blocks Above the Knee

1 Set of 3 Reps @ 60%

2 Sets of 3 Reps @ 65%

Power Snatch from Blocks Above the Knee

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

4 Sets of 3 Reps @ 75%

Snatch Push Press

1 Set of 4 Reps @ 60%

1 Set of 4 Reps @ 70%

3 Sets of 4 Reps @ 80%

Back Squat

1 Set of 5 Reps @ 60%

1 Set of 5 Reps @ 70%

5 Sets of 3 Reps @ 80%

Snatch Pull (Going Down Slowly)

3 Sets of 3 Reps @ 90%

Beginner Progression: Week 1, Day 7

Source: Rob Macklem's Flickr

Full Rest Day

Recover and prepare for week 2!

Beginner Progression: Week 1, Day 6

Source: Rob Macklem's Flickr

Snatch

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

4 Sets of 2 Reps @ 80%

Clean & Jerk

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

4 Sets of 2 Reps @ 80%

Back Squat

1 Set of 5 Reps @ 60%

1 Set of 4 Reps @ 70%

3 Sets of 3 Reps @ 80%

Snatch Extension

3 Sets of 3 Reps

Beginner Progression: Week 1, Day 5

Source: Rob Macklem's Flickr

Behind the Neck Push Press

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

2 Sets of 3 Reps @ 75%

Behind the Neck Jerk

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

3 Sets of 2 Reps @ 80%

Behind the Neck Push Press

1 Set of 4 Reps @ 60%

3 Sets of 3 Reps @ 70%

RDL

4 Sets of 4 Reps @ 100%

Press

3 Sets of 10 Reps

Hypers

3 Sets of 10 Reps

Beginner Progression: Week 1, Day 4

Source: Rob Macklem's Flickr

Active Rest

Athlete's Choice*

*Suggestions: Foam Roll, Roll on Lacrosse Ball, Stretch, etc.

Beginner Progression: Week 1, Day 3

Source: Rob Macklem's Flickr

Power Clean from Blocks Above the Knee

1 Set of 3 Reps @ 60%

4 Sets of 3 Reps @ 70%

Push Press

1 Set of 4 Reps @ 60%

4 Sets of 4 Reps @ 70%

Front Squat

1 Set of 5 Reps @ 60%

1 Set of 4 Reps @ 70%

3 Sets of 3 Reps @ 80%

Clean Pull

3 Sets of 3 Reps @ 90%

Beginner Progression: Week 1, Day 2

Source: Rob Macklem's Flickr

Active Rest

Athlete's Choice*

*Suggestions: Foam Roll, Roll on Lacrosse Ball, Stretch, etc.

Beginner Progression: Week 1, Day 1

Source: Rob Macklem's Flickr

Muscle Snatch from Blocks Above the Knee

1 Set of 3 Reps @ 60%

3 Sets of 3 Reps @ 65%

Power Snatch from Blocks Above the Knee

1 Set of 3 Reps @ 60%

4 Sets of 3 Reps @ 70%

Snatch Push Press

1 Set of 4 Reps @ 60%

1 Set of 4 Reps @ 70%

4 Sets of 4 Reps @ 80%

Back Squat

1 Set of 5 Reps @ 60%

1 Set of 4 Reps @ 70%

5 Sets of 2 Reps @ 80%

Snatch Pull

3 Sets of 3 Reps @ 90%

Competition Phase Progression: Week 8, Day 7

Source: Rob Macklem's Flickr

Full Rest Day

Recover and prepare for the next progression!

Competition Phase Progression: Week 8, Day 6

Source: Rob Macklem's Flickr

Snatch

Compete in a Meet or Test to Max

Clean & Jerk

Compete in a Meet or Test to Max

Competition Phase Progression: Week 8, Day 5

Source: Rob Macklem's Flickr

Power Snatch

2 Sets of 2 Reps @ 60%

2 Sets of 1 Rep @ 70%

Power Clean & Jerk

2 Sets of 2 Reps @ 60%

2 Sets of 1 Rep @ 70%

Back Squat

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 3 Reps @ 80%

1 Set of 2 Reps @ 85%

Competition Phase Progression: Week 8, Day 4

Source: Rob Macklem's Flicker

Active Rest

Athlete's Choice*

*Suggestions: Foam Roll, Roll on Lacrosse Ball, Stretch, etc.

Competition Phase Progression: Week 8, Day 3

Source: Rob Macklem's Flickr

Snatch

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 1 Rep @ 80%

1 Set of 1 Rep @ 85%

Clean & Jerk

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 1 Rep @ 80%

Front Squat

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

1 Set of 1 Rep @ 85%

1 Set of 1 Rep @ 90%

Clean Extension

4 Sets of 1 Rep @ 90%

Competition Phase Progression: Week 8, Day 2

Source: flickrhivemind.net

Power Snatch

1 Set of 2 Reps @ 60%

4 Sets of 1 Rep @ 70%

Power Clean + Push Press

1 Set of 2 Reps @ 60%

4 Sets of 1 Rep @ 70%

Back Squat

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

1 Set of 2 Reps @ 85%

3 Sets of 1 Rep @ 90%

Snatch Extension

3 Sets of 2 Reps @ 85%

Competition Phase Progression: Week 8, Day 1

Source: Rob Macklem's Flickr

Snatch

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 1 Rep @ 80%

1 Set of 1 Rep @ 85%

1 Set of 1 Rep @ 90%

Clean & Jerk

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 1 Rep @ 80%

1 Set of 1 Rep @ 85%

Front Squat

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

1 Set of 2 Reps @ 85%

3 Sets of 1 Rep @ 90%

Hang Snatch Extension from Below the Knee

4 Sets of 1 Rep @ 90%

Competition Phase Progression: Week 7, Day 7

Source: Rob Macklem's Flickr

Full Rest Day

Recover and prepare for week 8!

Competition Phase Progression: Week 7, Day 6

Source: Rob Macklem's Flickr

Snatch

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 1 Rep @ 80%

1 Set of 1 Rep @ 85%

1 Set of 1 Rep @ 90%

1 Set of 1 Rep @ 95%

Clean & Jerk

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 1 Rep @ 80%

1 Set of 1 Rep @ 85%

1 Set of 1 Rep @ 90%

Front Squat

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

1 Set of 2 Reps @ 85%

1 Set of 2 Reps @ 90%

Snatch Extension

4 Sets of 2 Reps @ 90%

Competition Phase Progression: Week 7, Day 5

Source: 

Active Rest

Athlete's Choice*

*Suggestions: Foam Roll, Roll on Lacrosse Ball, Stretch, etc.

Competition Phase Progression: Week 7, Day 4

Source:Rob Macklem's Flickr

Snatch

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

2 Sets of 2 Reps @ 80%

4 Sets of 1 Rep @ 85%

Power Clean + Push Press

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

4 Sets of 1 Rep @ 75%

Back Squat

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

1 Set of 2 Reps @ 85%

2 Sets of 2 Reps @ 90%

Hang Snatch Extension from Below the Knee

4 Sets of 2 Reps @ 90%

Mid-Grip RDL

4 Sets of 4 Reps @ 95%

Competition Phase Progression: Week 7, Day 3

Source: Rob Macklem's Flickr

Power Snatch

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

4 Sets of 1 Rep @ 75%

Clean & Jerk

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 1 Rep @ 80%

1 Set of 1 Rep @ 85%

1 Set of 1 Rep @ 90%

1 Set of 1 Rep @ 95%

Hang Clean Pull from Below the Knee

5 Sets of 3 Reps @ 100%

RDL

3 Sets of 3 Reps @ 105%

Competition Phase Progression: Week 7, Day 2

Source: Rob Macklem's Flickr

Snatch

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

2 Sets of 2 Reps @ 80%

1 Set of 1 Rep @ 85%

2 Sets of 1 Rep @ 90%

Clean

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

2 Sets of 2 Reps @ 80%

4 Sets of 1 Rep @ 85%

Push Press

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 1 Rep @ 75%

3 Sets of 1 Rep @ 80%

Front Squat

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

1 Set of 2 Reps @ 85%

3 Sets of 1 Rep @ 90%

Snatch Extension

4 Sets of 2 Reps @ 90%

Competition Phase Progression: Week 7, Day 1

Source: Rob Macklem's Flickr

Hang Power Snatch from Below the Knee

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

4 Sets of 2 Reps @ 75%

Hang Power Clean from Below the Knee + Push Jerk

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

4 Sets of 2 Reps @ 75%

Back Squat

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

1 Set of 2 Reps @ 85%

4 Sets of 1 Rep @ 90%

Clean Pull

4 Sets of 2 Reps @ 100%

Competition Phase Progression: Week 6, Day 7

Source: Rob Macklem's Flickr

Full Rest Day

Recover and prepare for week 7!

Competition Phase Progression: Week 6, Day 6

Source: Rob Macklem's Flickr

Snatch

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

2 Sets of 2 Reps @ 80%

1 Set of 2 Reps @ 85%

1 Set of 2 Reps @ 90%

Clean & Jerk

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

2 Sets of 2 Reps @ 80%

1 Set of 2 Reps @ 85%

1 Set of 2 Reps @ 90%

Front Squat

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

4 Sets of 2 Reps @ 85%

Clean Pull

5 Sets of 2 Reps @ 85%

Competition Phase Progression: Week 6, Day 5

Source: Rob Macklem's Flickr

Active Rest

Athlete's Choice*

*Suggestions: Foam Roll, Roll on Lacrosse Ball, Stretch, etc.

Competition Phase Progression: Week 6, Day 4

Source: Rob Macklem's Flickr

Snatch

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

2 Sets of 2 Reps @ 80%

5 Sets of 1 Rep @ 85%

Clean

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

2 Sets of 2 Reps @ 80%

5 Sets of 1 Rep @ 85%

Back Squat

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

1 Set of 2 Reps @ 85%

2 Sets of 2 Reps @ 90%

Snatch Extension

4 Sets of 2 Reps @ 85%

Snatch RDL

4 Sets of 4 Reps @ 90%

Competition Phase Progression: Week 6, Day 3

Source: Rob Macklem's Flickr

Power Snatch

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 1 Rep @ 75%

3 Sets of 1 Rep @ 80%

Power Clean + Push Press

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 1 Rep @ 75%

3 Sets of 1 Rep @ 80%

Hang Clean Pull from Below the Knee

5 Sets of 3 Reps @ 90%

RDL

4 Sets of 4 Reps @ 95%

Competition Phase Progression: Week 6, Day 2

Source: Rob Macklem's Flickr

Snatch

1 Set of 3 Reps @ 60%

1 Set of 2 Reps @ 70%

2 Sets of 2 Reps @ 80%

2 Sets of 1 Rep @ 85%

2 Sets of 1 Rep @ 90%

Clean & Jerk

1 Set of 3 Reps @ 60%

1 Set of 2 Reps @ 70%

2 Sets of 2 Reps @ 80%

2 Sets of 1 Rep @ 85%

2 Sets of 1 Rep @ 90%

Front Squat

Work to a Heavy Single

THEN

2 Sets of 2 Reps @ 80% of Heaviest Single

Hang Snatch Extension from Below the Knee

5 Sets of 3 Reps @ 80%

Competition Phase Progression: Week 6, Day 1

Source: Rob Macklem's Flickr

Hang Power Snatch from Below the Knee

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

4 Sets of 2 Reps @ 75%

Hang Power Clean from Below the Knee + Push Jerk

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

4 Sets of 2 Reps @ 75%

Push Press

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

4 Sets of 2 Reps @ 75%

Back Squat

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

4 Sets of 2 Reps @ 85%

Mid Grip RDL (Base % Off of Snatch)

4 Sets of 4 Reps @ 100%

Competition Phase Progression: Week 5, Day 7

Source: Rob Macklem's Flickr

Full Rest Day

Recover and prepare for week 6!

Competition Phase Progression: Week 5, Day 6

Source: Rob Macklem's Flickr

Snatch

Work Up to a Heavy Single

-THEN-

1 Set of 2 Reps @ 75% of Heaviest Single

Clean & Jerk

Work Up to a Heavy Single

-THEN-

1 Set of 2 Reps @ 75% of Heaviest Single

Front Squat

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 3 Reps @ 80%

1 Set of 2 Reps @ 85%

2 Sets of 1 Rep @ 90%

Competition Phase Progression: Week 5, Day 5

Source: Rob Macklem's Flickr

Active Rest

Athlete's Choice*

*Suggestions: Foam Roll, Roll on Lacrosse Ball, Stretch, etc.

Competition Phase Progression: Week 5, Day 4

Source: Rob Macklem's Flickr

Snatch

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 2 Reps @ 80%

3 Sets of 2 Reps @ 85%

Clean & Jerk

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 2 Reps @ 80%

3 Sets of 2 Reps @ 85%

Snatch Extension

4 Sets of 3 Reps @ 85%

Competition Phase Progression: Week 5, Day 3

Source: Rob Macklem's Flickr

Hang Power Snatch from Below the Knee

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

4 Sets of 2 Reps @ 75%

Hang Power Clean from Below the Knee

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

4 Sets of 2 Reps @ 75%

Push Press

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

4 Sets of 2 Reps @ 75%

Back Squat

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

1 Set of 2 Reps @ 85%

3 Sets of 1 Rep @ 90%

Hang Clean Extension from Below the Knee

4 Sets of 3 Reps @ 90%

Competition Phase Progression: Week 5, Day 2

Source: Rob Macklem's Flickr

Snatch

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

2 Sets of 2 Reps @ 80%

3 Sets of 2 Reps @ 85%

Clean

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

2 Sets of 2 Reps @ 80%

3 Sets of 2 Reps @ 85%

Front Squat

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

1 Set of 2 Reps @ 85%

2 Sets of 2 Reps @ 90%

Snatch Pull

1 Set of 3 Reps @ 100%

3 Sets of 2 Reps @ 105%

Competition Phase Progression: Week 5, Day 1

Source: Rob Macklem's Flickr

Power Snatch

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 75%

3 Sets of 1 Rep @ 80%

Power Clean + Push Press

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 75%

3 Sets of 1 Rep @ 80%

Back Squat

Work Up to a Heavy Single

-Then-

3 Sets of 2 Reps @ 80% of Heaviest Single

Clean Pull

1 Set of 3 Reps @ 100%

3 Sets of 2 Reps @ 105%

Competition Phase Progression: Week 4, Day 7

Source: www.robmacklem.com

Full Rest Day

Recover and prepare for week 5!

Competition Phase Progression: Week 4, Day 6

Source: Rob Macklem's Flickr

Snatch

Compete in a Competition or Test Max

Clean & Jerk

Compete in a Competition or Test Max

Competition Phase Progression: Week 4, Day 5

Source: Rob Macklem's Flickr

Power Snatch

2 Sets of 2 Reps @ 60%

3 Sets of 1 Rep @ 70%

Power Clean & Jerk

2 Sets of 2 Reps @ 60%

3 Sets of 1 Rep @ 70%

Back Squat

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

3 Sets of 2 Reps @ 80%

Competition Phase Progression: Week 4, Day 4

Source: Rob Macklem's Flickrhivemind

Active Rest

Athlete's Choice*

*Suggestions: Foam Roll, Roll on Lacrosse Ball, Stretch, etc.

Competition Phase Progression: Week 4, Day 3

Source: Rob Macklem's Flickr

Snatch

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

2 Sets of 1 Rep @ 85%

Clean & Jerk

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

2 Sets of 1 Rep @ 85%

Back Squat

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

2 Sets of 2 Reps @ 85%

Snatch Extension

4 Sets of 1 Rep @ 85%

Competition Phase Progression: Week 4, Day 2

Source: Rob Macklem's Flickr

Power Snatch

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

4 Sets of 1 Rep @ 75%

Power Clean + Push Press

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

4 Sets of 1 Rep @ 75%

Front Squat

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

1 Set of 2 Reps @ 85%

3 Sets of 1 Rep @ 90%

Clean Extension

3 Sets of 3 Reps @ 85%

Competition Phase Progression: Week 4, Day 1

Source: Rob Macklem's Flickr

Snatch

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

2 Sets of 1 Rep @ 85%

2 Sets of 1 Rep @ 90%

Clean & Jerk

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

1 Set of 1 Rep @ 85%

1 Set of 1 Rep @ 90%

1 Set of 1 Rep @ 85%

Back Squat

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

1 Set of 2 Reps @ 85%

2 Sets of 2 Reps @ 90%

Snatch Pull

4 Sets of 2 Reps @ 90%

Competition Phase Progression: Week 3, Day 7

Source: Rob Macklem's Flickr

Full Rest Day

Recover and prepare for week 4!

Competition Phase Progression: Week 3, Day 6

Source: Rob Macklem's Flickr

Snatch

Work to Heavy Single

Clean & Jerk

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

1 Set of 1 Rep @ 85%

2 Sets of 1 Rep @ 90%

Front Squat

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

1 Set of 2 Reps @ 85%

3 Sets of 1 Rep @ 90%

Hang Clean Extension from Below the Knee

3 Sets of 3 Reps @ 90%

Competition Phase Progression: Week 3, Day 5

Source: Rob Macklem's Flickr

Active Rest

Athlete's Choice*

Suggestions: Foam Roll, Roll on Lacrosse Ball, Stretch, etc.

Competition Phase Progression: Week 3, Day 4

Source: Rob Macklem's Flickr

Power Snatch

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

2 Sets of 2 Reps @ 75%

2 Sets of 1 Rep @ 80%

Power Clean

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

2 Sets of 2 Reps @ 75%

2 Sets of 1 Rep @ 80%

Push Press

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

4 Sets of 1 Rep @ 75%

Back Squat

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

1 Set of 2 Reps @ 85%

1 Set of 2 Reps @ 90%

1 Set of 1 Rep @ 95%

Hang Snatch Extension from Below the Knee

4 Sets of 3 Reps @ 90%

Competition Phase Progression: Week 3, Day 3

Source: Rob Macklem's Flickr

Snatch

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

1 Set of 1 Rep @ 85%

3 Sets of 1 Rep @ 90%

Clean & Jerk

Work to a Heavy Single

Front Squat

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

1 Set of 2 Reps @ 85%

1 Set of 2 Reps @ 90%

1 Set of 4 Reps @ 80%

Clean Pull

4 Sets of 3 Reps @ 95%