Beginner Progression: Week 7, Day 1

Source: Rob Macklem's Flickr

Snatch Extension from Blocks Below the Knee + Snatch from Blocks Below the Knee

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

2 Sets of 3 Reps @ 80%

2 Sets of 2 Reps @ 85%

Back Squat

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

3 Sets of 5 Reps @ 80%

1 Sets of 5 Reps @ 75%

Snatch Pull

4 Sets of 4 Reps @ 100%

Snatch RDL

3 Sets of 4 Reps @ 105%