The Empire Classic Progression: Week 5, Day 3

Source: Rob Macklem's Flickr

Clean from Blocks Above the Knee

1 Set of 2 Reps @ 50%

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

3 Sets of 2 Reps @ 75%

Jerk

1 Set of 2 Reps @ 50%

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

3 Sets of 2 Reps @ 75%

Clean Pull from Blocks Above the Knee (Video)

3 Sets of 3 Reps @ 83%

Front Squat

1 Set of 3 Reps @ 50%

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

3 Sets of 3 Reps @ 75%