HeadQuarters – Texas Rebel Barbell Club

Weightlifting

A.

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

Snatch without moving feet x 1 rep

*Set 1 = @ 70% of 1-RM Snatch

*Set 2 = @ 75% of 1-RM Snatch

*Sets 3-5 = @ 80% of 1-RM Snatch

*Sets 6-8 = @ 85% of 1-RM Snatch

(Feet should start in your landing position. Heels can come off the ground but the feet should not move)

Snatch

Weightlifting

B.

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

Jerk in Split x 2 reps

Build over the course of the 4 sets.

C.

Every 90 seconds, for 12 minutes (8 sets):

Split Jerk

*Set 1 = 2 reps @ 75%

*Set 2 = 2 reps @ 80%

*Sets 3-4 = 2 reps @ 85%

*Sets 5-6 = 1 rep @ 90%

*Sets 7-8 = 2 reps @ 85%

press in split jerk

Split Jerk

Accessory

D.

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

Barbell Overhead Walking Lunges x 6 reps each leg

Build over the course of the 3 sets.

Barbell lunge