HeadQuarters – Texas Rebel Barbell Club

Warm-up

A.

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

Press in Split Jerk Position x 5 reps

Followed by…

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

Squat Jerk x 3 reps

If mobility is an issue – stick with the empty bar and work to get lower each set. If mobility is not an issue, build over the course of the 4 sets.

press in split jerk

Squat Jerk

Weightlifting

B.

Every 90 seconds, for 9 minutes (6 sets):

Clean & Jerk x 2 reps

*Sets 1-2 = @ 65%

*Sets 3-4 = @ 70%

*Sets 5-6 = @ 75%

Clean and Jerk

Weightlifting

C.

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

Snatch x 1 rep

*Sets 1-4 = @ 65-70%

*Sets 5-8 = @ 70-75%

Snatch

Strength

D.

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

Back Squat x 8 reps @ 55%

Back Squat