Intermediate Progression: Week 5, Day 4

Source: WonderLifter's Flickr

Hang Muscle Snatch from Above the Knee

1 Set of 4 Reps @ 50%

3 Sets of 3 Reps @ 60%

Power Snatch

1 Set of 2 Reps @ 50%

1 Set of 2 Reps @ 60%

2 Sets of 2 Reps @ 70%

Power Clean + Jerk

1 Set of 2 P.Cl. + 2 Jr. @ 60%

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

4 Sets of 2 P.Cl. + 2 Jr. @ 75%

Hang Snatch Extension from Below the Knee

5 Sets of 2 Reps @ 85%

Front Squat

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 3 Reps @ 80%

2 Sets of 3 Reps @ 85%

1 Set of 5 Reps @ 80%

RDL

1 Set of 3 Reps @ 100%

1 Set of 3 Reps @ 105%

1 Set of 2 Reps @ 110%

2 Sets of 2 Reps @ 115%

Hyperextensions

3 Sets of 10 Reps