HeadQuarters – Texas Rebel Barbell Club

Warm-up

A.

Every 90 seconds, for 4:30 (3 sets):

Snatch Press from Receiving x 5 reps

Followed by….

Every minute, on the minute, for 5 minutes (5 sets):

Snatch Balance x 1 rep

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 2 minutes, for 20 minutes (10 sets):

Snatch Pull + Hip Snatch + Mid Hang Snatch x 1 rep

*Sets 1-2 = @ 70% of 1-RM Snatch

*Sets 3-4 = @ 75% of 1-RM Snatch

*Sets 5-7 = @ 80% of 1-RM Snatch

*Sets 8-10 = @ 85% of 1-RM Snatch

(Mid Hang Snatch is done from the middle of the knee cap)

Snatch

Strength

C.

Every 3 minutes, for 15 minutes (5 sets):

Back Squat with a 5 second lowering phase x 5 reps

*Set 1 = @ 65%

*Set 2 = @ 70%

*Sets 3-5 = @ 70-75%

Back Squat

Accessory

D.

Four sets of:

Glute Ham Raise x 6 reps

Chin-Ups x 10 reps

Rest 30 seconds