Beginner Progression: Week 9, Day 2

Source: www.washingtonpost.com

Power Snatch

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

4 Sets of 2 Reps @ 75%

Power Clean

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

4 Sets of 2 Reps @ 75%

Jerk

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 2 Rep @ 80%

4 Sets of 2 Reps @ 85%

Clean Pull

1 Set of 4 Reps @ 100%

1 Set of 4 Reps @ 105%

3 Sets of 3 Reps @ 110%