HeadQuarters – Texas Rebel Barbell Club
Weightlifting
A.
Every minute, on the minute, for 6 minutes (6 sets):
Power Snatch
*Sets 1-4 = 2 reps @ 65-70%
*Sets 5-6 = 1 rep @ 70-75%
Power Snatch
Weightlifting
B.
Every minute, on the minute, for 6 minutes (6 sets):
Power Clean x 1 rep
*Sets 1-3 @ 65-70%
*Sets 4-6 @ 70-75%
Power Clean
Strength
C.
Every 2:30, for 10 minutes (4 sets):
Overhead Squat x 5 reps @ 80% of your 5-RM Overhead Squat
*Note: If you do not know your 5-RM Overhead Squat, establish that today instead of doing these sets.
Overhead Squat
Accessory
D.
Every 2:30, for 7:30 (3 sets):
Bulgarian Split Squats x 8 reps each leg
Aim for 2 heavy working sets.
E.
Every 2 minutes, for 6 minutes (3 sets):
Glute Ham Raise x 6-8 reps