HeadQuarters – Texas Rebel Barbell Club

Warm-up

A.

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

Press in Clean (Sots Press) x 5 reps

Followed by…

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

Clean Grip Overhead Squat x 5 reps

(Build in weight if your mobility allows you to get into a comfortable position at the bottom. If flexibility is an issue, stick with an empty barbell & go as low as you can safely go.)

clean grip sotts press

Weightlifting

B.

Every 2 minutes, for 16 minutes (8 sets):

Snatch x 2 reps

*Set 1 = @ 70%

*Sets 2-3 = @ 75%

*Sets 4-5 = @ 80%

*Sets 6-8 = @ 85%

Snatch

Weightlifting

C.

Every 2 minutes, for 16 minutes (8 sets):

Clean & Jerk

*Set 1 = 1 reps @ 70%

*Sets 2-3 = 2 reps @ 75%

*Set 4 = 1 rep @ 80%

*Sets 5-6 = 1 rep @ 85%

*Sets 7-8 = 1 rep @ 90%

Clean and Jerk

Accessory

D.

Every 3 minutes, for 9 minutes (3 sets):

Bulgarian Split Squat x 8 reps each leg

Build over the course of the 3 sets.

Bulgarian split squats