HeadQuarters – Texas Rebel Barbell Club

Warm-up

A.

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

Snatch Press from Receiving x 5 reps

Build over the course of the 3 sets.

snatch sots press

Weightlifting

B.

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

Snatch

*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 Snatch.

Snatch

Strength

C.

In 20 minutes, establish a 1-RM Back Squat

Back Squat

Accessory

D.

Three sets of:

Chinups x 8 reps

Hip Extension x 8 reps

L-Sit x 15 seconds

Rest 45 seconds”