HeadQuarters – Texas Rebel Barbell Club

Weightlifting

A.

Every 2 minutes, for 12 minutes (6 sets):

Power Snatch with a 2 second pause just below knee

*Sets 1-3 = 2 reps @ 75% of 1-RM Power Snatch

*Sets 4-6 = 1 rep @ 85% of 1-RM Power Snatch

Power Snatch

Weightlifting

B.

In 17 minutes, establish a 1 Rep Max Split Jerk

Split Jerk

Strength

C.

In 17 minutes, build to a 3 Rep Max Deadlift

Deadlift

Accessory

D.

Three sets of:

Hip Extension on GHD Machine x 8 reps

L-Sit x 20 seconds

Rest 60 seconds

*Place a barbell or plate on your back if possible for the Hip Extension.