Beginner Progression: Week 12, Day 5

Source: Rob Macklem's Flickr

Snatch

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

1 Set of 1 Rep @ 85%

1 Set of 1 Rep @ 90%

-Work Up to a Heavy Single-

Clean & Jerk

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

1 Set of 1 Rep @ 85%

1 Set of 1 Rep @ 90%

-Work Up to a Heavy Single-

Back Squat

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

4 Sets of 3 Reps @ 80%