Beginner Progression: Week 9, Day 1

Source: Rob Macklem's Flickr

Hang Power Snatch from Above Knee

1 Set of 3 Reps @ 60%

3 Sets of 3 Reps @ 70%

Snatch

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

2 Sets of 2 Reps @ 80%

2 Sets of 2 Reps @ 85%

Back Squat

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 3 Reps @ 80%

1 Set of 1 Reps @ 85%

1 Set of 1 Rep @ 90%

1 Set of 4 Reps @ 80%

Hang Snatch Extension from Above Knee

4 Sets of 3 Reps @ 80%

Hang Snatch Pull from Above Knee

4 Sets of 3 Reps @ 100%