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%