Intermediate Progression: Week 9, Day 1

Source: Rob Macklem's Flickr

Power Snatch

1 Set of 3 Reps @ 50%

1 Set of 3 Reps @ 60%

5 Sets of 3 Reps @ 70%

Snatch

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

5 Sets of 2 Reps @ 80%

Snatch Extension

1 Set of 3 Reps @ 80%

3 Sets of 3 Reps @ 90%

Snatch Pull

4 Sets of 2 Reps @ 100%

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 @ 90%

2 Sets of 1 Rep @ 95%