Intermediate Progression: Week 9, Day 3

Source: WonderLifter's Flickr

Power Clean

1 Set of 3 Reps @ 55%

1 Set of 3 Reps @ 65%

3 Sets of 2 Reps @ 75%

Clean & Jerk

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

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

2 Sets of 2 Cl. + 2 Jr. @ 80%

1 Set of 1 Cl. + 1 Jr. @ 85%

4 Sets of 1 Cl. + 1 Jr. @ 90%

Clean Extension

1 Set of 3 Reps @ 80%

1 Set of 2 Reps @ 90%

Clean Pull

4 Sets of 2 Reps @ 100%

Back Squat

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 3 Reps @ 80%

1 Set of 3 Reps @ 90%

Snatch Press + Overhead Squat

3 Sets of 3 Sn.Pr. + 2 Oh.S.