HeadQuarters – Texas Rebel Barbell Club

Warm-up

A.

Every minute, on the minute, for 3 minutes (3 sets):

Press In Clean (Sots Press) x 5 reps

clean grip sotts press

Weightlifting

B.

In 18 minutes, establish a 1-RM Clean & Jerk

Clean and Jerk

Weightlifting

C.

Every 2 minutes, for 10 minutes (5 sets):

Snatch with a 3 second pause at knee

*Set 1 = 2 reps @ 75% of 1-RM Snatch

*Set 2 = 1 rep @ 80% of 1-RM Snatch

*Set 3 = 1 rep @ 85% of 1-RM Snatch

*Sets 4-5 = 1 rep @ 85-90% of 1-RM Snatch

(Perform a regular snatch, but, you’re going to pause at the middle of your knee for 3 seconds in the pull)

Snatch

Strength

D.

In 15 minutes, establish a 5-RM Back Squat

Back Squat

Accessory

E.

Three sets of:

Pull-Ups x 8 reps

Rest 60 seconds