Beginner Progression: Week 9, Day 4

Source: Rob Macklem's Flickr

Hang Power Clean From Above the Knee + Push Press

1 Set of 3 Reps @ 60%

3 Sets of 3 Reps @ 70%

Clean

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

2 Sets of 2 Reps @ 80%

2 Sets of 2 Reps @ 85%

Front Squat

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 3 Reps @ 80%

1 Set of 1 Rep @ 90%

2 Sets of 3 Reps @ 80%

Hang Clean Extension From Above Knee

4 Sets of 3 Reps @ 80%

Hang Clean Pull From Above Knee

4 Sets of 3 Reps @ 100%