HeadQuarters – Texas Rebel Barbell Club

Warm-up

A.

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

Snatch Press from Receiving x 5 reps

Build over the course of the three sets.

Followed by….

Every 75 seconds, for 5 minutes (4 sets):

Snatch Balance x 2 reps

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 75 seconds, for 10 minutes (8 sets):

Snatch with a 2 second pause at bottom

*Sets 1-4 = 2 reps @ 65%

*Sets 5-8 = 1 rep @ 70-75%

Snatch

Weightlifting

C.

Every minute, on the minute, for 8 minutes (8 sets):

Clean & Jerk x 1 rep @ 70-75%

Clean and Jerk

Strength

D.

Every 2 minutes, for 8 minutes (4 sets):

Front Squat x 5 reps

*Sets 1-2 = @ 60%

*Sets 3-4 = @ 65%

Front Squat

Strength

E.

Every 90 seconds, for 6 minutes (4 sets):

Push Press x 5 reps @ your 80% of your 5-RM weight

Push Press