Beginner Progression: Week 13, Day 1

Source: Rob Macklem's Flickr

Hang Snatch from Below the Knee

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

4 Sets of 3 Reps @ 80%

Hang Clean from Below the Knee

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

4 Sets of 3 Reps @ 80%

Back Squat

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 3 Reps @ 80%

1 Set of 2 Reps @ 85%

3 Sets of 2 Reps @ 90%

Hang Snatch Pull from Below the Knee

1 Set of 3 Reps @ 100%

1 Set of 3 Reps @ 110%

4 Sets of 3 Reps @ 115%