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

Followed by…

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

Press in Split Jerk Position x 5 reps

Build over the course of the 3 sets.

clean grip sotts press

press in split jerk

Weightlifting

B.

Every 90 seconds, for 9 minutes (6 sets):

Clean + Front Squat + Jerk x 1 rep

*Sets 1-3 = @ 70% of 1-RM Clean & Jerk

*Sets 4-6 = @ 75% of 1-RM Clean & Jerk

Clean and Jerk

Weightlifting

C.

Every 90 seconds, for 9 minutes (6 sets):

Snatch + Overhead Squat x 1 rep

*Sets 1-3 = @ 70% of 1-RM Snatch

*Sets 4-6 = @ 75% of 1-RM Snatch

Snatch

Strength

D.

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

Back Squat with 4 second lowering phase x 5 reps @ 65-70%

Back Squat

Accessory

E.

One Set Tabata of:

V-Ups

20 seconds on

10 seconds off

For a total of 8 rounds

*Note: This entire section should take you 4 minutes to complete