The Empire Classic Progression: Week 6, Day 6

Source: Rob Macklem's Flickr

Clean from Blocks Above the Knee

1 Set of 3 Reps @ 50%

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

4 Sets of 3 Reps @ 75%

Jerk

1 Set of 3 Reps @ 50%

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

4 Sets of 3 Reps @ 75%

Power Clean from Blocks Above the Knee (Video)

4 Sets of 5 Reps @ 55%

Back Squat

1 Set of 5 Reps @ 50%

1 Set of 5 Reps @ 60%

1 Set of 5 Reps @ 70%

4 Sets of 5 Reps @ 75%