Beginner Progression: Week 14, Day 1

Source: Rob Macklem's Flickr

Hang Snatch Pull from Below the Knee + Hang Snatch from Below the Knee

1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
4 Sets of 2 Reps @ 80%

Hang Clean Pull from Below the Knee + Hang Clean from Below the Knee

1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
4 Sets of 2 Reps @ 80%

Back Squat

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

1 Set of 2 Reps @ 85%

1 Set of 1 Rep @ 90%

1 Set of 1 Rep @ 95%

Snatch RDL

1 Set of 3 Reps @ 100%

1 Set of 3 Reps @ 110%

3 Sets of 3 Reps @ 115%