Beginner Progression: Week 3, Day 4

Source: Rob Macklem's Flickr

Clean from Blocks Above the Knee

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

3 Sets of 2 Reps @ 75%

Clean

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

4 Sets of 2 Reps @ 80%

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%

5 Sets of 3 Reps @ 80%

Clean Pull

3 Sets of 3 Reps @ 100%