The Empire Progression: Week 9, Day 1

Source: Rob Macklem's Flickr

Hang Snatch

1 Set of 3 Reps @ 50%

1 Set of 2 Reps @ 60%

1 Set of 2 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%

Snatch Pull from Blocks Below the Knee (Video)

3 Sets of 3 Reps @ 100%

Back Squat

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 2 Reps @ 80%

Press

1 Set of 3 Reps @ 60%

3 Sets of 3 Reps @ 70%