Beginner Progression: Week 4, Day 5

Source: Rob Macklem's Flickr

Snatch Extension + Snatch

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

4 Sets of 2 Reps @ 80%

Clean + Jerk

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

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

4 Sets of 2 Cl. + 1 Jr. @ 80%

Back Squat

1 Set of 4 Reps @ 60%

1 Set of 4 Reps @ 70%

1 Set of 3 Reps @ 80%

4 Sets of 2 Reps @ 85%

Snatch Extension

3 Sets of 3 Reps @ 85%