The Empire Classic Progression: Week 9, Day 3

Source: Rob Macklem's Flickr

Hang Clean

1 Set of 3 Reps @ 50%

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 2 Reps @ 75%

1 Set of 1 Rep @ 80%

1 Set of 1 Rep @ 85%

1 Set of 1 Rep @ 90%

Jerk

1 Set of 3 Reps @ 50%

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 2 Reps @ 75%

3 Sets of 3 Reps @ 80%

Front Squat

1 Set of 3 Reps @ 70%

3 Sets of 2 Reps @ 90%