HeadQuarters – Texas Rebel Barbell Club

Weightlifting

A.

Every minute, on the minute, for 6 minutes (6 sets):

Power Snatch with a 2 second pause in catch x 1 rep

*Sets 1-3 = @ 70% of 1-RM Power Snatch

*Sets 4-6 = @ 75% of 1-RM Power Snatch

Power Snatch

Weightlifting

B.

Every minute, on the minute, for 7 minutes (7 sets):

Power Jerk with a 2 second pause in catch x 1 rep @ 65-75% of 1-RM

power jerk

Strength

C.

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

Deadlift x 1 rep @ your 5-RM weight

Focus is on moving as explosively as possible on every rep.

Deadlift

Accessory

D.

Every 2:30, for 7:30 (3 sets):

Front Rack Reverse Lunges x 5 reps each leg

Aim for 2 heavy working sets.

E.

Every 2 minutes, for 6 minutes (3 sets):

Glute Ham Raise x 8 reps