The Empire Classic Progression: Week 7, Day 3

Source: Rob Macklem's Flickr

Power Clean

1 Set of 2 Reps @ 50%

1 Set of 2 Reps @ 60%

2 Sets of 2 Reps @ 70%

Jerk

1 Set of 2 Reps @ 50%

1 Set of 2 Reps @ 60%

2 Sets of 2 Reps @ 70%

Clean from Blocks Below the Knee

2 Sets of 3 Reps @ 80%

Front Squat

1 Set of 3 Reps @ 50%

1 Set of 3 Reps @ 60%

2 Sets of 3 Reps @ 70%