HeadQuarters – Texas Rebel Barbell Club

Warm-up

A.

Every 90 seconds, for 4:30 (3 sets):

Snatch Press from Receiving x 5 reps

Followed by….

Every minute, on the minute, for 5 minutes (5 sets):

Snatch Balance x 1 rep

Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.

snatch sots press

Snatch Balance

Weightlifting

B.

Every 2 minutes, for 20 minutes (10 sets):

Snatch

*Set 1 = 2 reps @ 70%

*Set 2 = 2 reps @ 75%

*Set 3 = 1 rep @ 80%

*Set 4 = 1 rep @ 85%

*Set 5 = 1 rep @ 90%

*Set 6 = 1 rep @ 95%

*Set 7 = 1 rep @ 98%+

*Sets 8-10 = 1 rep @ 101%+

The goal today is to find a 1-RM Snatch. Limit yourself to 3 misses.

Snatch

Strength

C.

In 18 minutes, establish a 1-RM Back Squat

Back Squat

Accessory

D.

Two sets of:

Back Extension Barbell Row x 8 reps

Rest 90 seconds

(Holding a prone position on a GHD Machine, parallel to the ground, perform a barbell row from this static position)