HeadQuarters – Texas Rebel Barbell Club

Warm-up

A.

Every minute, on the minute, for 4 minutes (4 sets):

Press in Receiving Position x 5 reps

Build over the course of the 4 sets.

Followed by…

Every minute, on the minute, for 4 minutes (4 sets):

Snatch Balance x 2 reps

Build over the course of the 4 sets.

snatch sots press

Snatch Balance

Weightlifting

B.

Every 2 minutes, for 12 minutes (6 sets):

Snatch + 2 Hang Snatch x 1 rep

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

*Sets 3-4 = @ 80% of 1-RM Snatch

*Sets 5-6 = @ 85% of 1-RM Snatch

Immediately followed by…

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

Snatch x 1 rep @ 80% of 1-RM Snatch

Snatch

Strength

C.

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

Front Squat

*Set 1 = 3 reps @ 80%

*Sets 2-3 = 3 reps @ 85%

*Set 4 = 3 reps @ 90%

*Set 5 = MAX reps @ 80%

Front Squat

Accessory

D.

Three sets of:

Standing DB Strict Press x 8 reps

V-Ups x 30 seconds

Rest 30 seconds