The Empire Classic Progression: Week 9, Day 6

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%

4 Sets of 2 Reps @ 80%

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%

4 Sets of 2 Reps @ 80%

Clean from Blocks Below the Knee

3 Sets of 3 Reps @ 70%

Front Squat

1 Set of 3 Reps @ 70%

3 Sets of 2 Reps @ 90%