Beginner Progression: Week 8, Day 4

Source: Rob Macklem's Flickr

Power Clean from Blocks Below the Knee + Push Press

1 Set of 3 Reps @ 60%

3 Sets of 3 Reps @ 70%

Clean from Blocks Below the Knee

Work to a Heavy Single

-THEN-

2 Sets of 3 Reps @ 80% of Heaviest Lift

Front Squat

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 3 Reps @ 80%

4 Sets of 3 Reps @ 85%

2 Sets of 3 Reps @ 80%

Clean Extension from Blocks Below the Knee

3 Sets of 3 Reps @ 85%

Clean Pull from Blocks Below the Knee

1 Set of 4 Reps @ 100%

3 Sets of 4 Reps @ 105%