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 4 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):

Halting Clean Deadlift + Clean with a 2 second pause at the knee

*Set 1 = 2 reps @ 70%

*Set 2 = 1 rep @ 75%

*Sets 3-4 = 1 rep @ 80%

*Sets 5-6 = 1 rep @ 85%

*Sets 7-8 = 1 rep @ 90%

Immediately followed by…

Every 30 seconds, for 3 minutes (6 sets):

Clean x 1 rep @ 80%

Clean

Strength

C.

Every 2:30, for 12:30 (5 sets):

Back Squat x 3 reps @ your 5-RM Back Squat Weight

:*Note: If you don’t know your 5-RM Back Squat, establish that today instead.

Back Squat

Accessory

D.

Four sets of:

Romanian Deadlift x 6 reps @ 75-80% of 1-RM Clean

Pull-Ups x 8 reps

Rest 30 seconds