Beginner Progression: Week 14, Day 4

Source: Rob Macklem's Flickr

Power Snatch + Snatch

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 75%

4 Sets of 1 Rep @ 80%

Power Clean + Clean

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 75%

4 Sets of 1 Rep @ 80%

Jerk

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

2 Sets of 2 Reps @ 85%

3 Sets of 1 Rep @ 90%

Hang Clean Pull from Below the Knee

1 Set of 4 Reps @ 100%

1 Set of 4 Reps @ 110%

4 Sets of 3 Reps @ 115%