HeadQuarters – Texas Rebel Barbell Club

Warm-up

A.

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

Press In Clean (Sots Press) x 5 reps

clean grip sotts press

Weightlifting

B.

Every 2:30, for 20 minutes (8 sets):

Clean & Jerk

*Set 1 = 1 rep @ 75%

*Set 2 = 1 rep @ 80%

*Set 3 = 1 rep @ 86%

*Set 4 = 1 rep @ 92%

*Set 5 = 1 rep @ 97%

*Sets 6-8 = 1 rep @ 101%+

The goal today is to find a 1-RM Clean & Jerk.

Clean and Jerk

Weightlifting

C.

Every minute, on the minute, for 6 minutes (6 sets):

Snatch x 1 rep @ 80-85%

Snatch

Strength

D.

Every 2:30, for 10 minutes (4 sets):

Back Squat x 3 reps @ 85-90%

Back Squat

Accessory

E.

Three sets of:

Pullups x 6 reps

Rest 60 seconds