HeadQuarters – Texas Rebel Barbell Club

Warm-up

A.

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

Press in Clean (Sots Press) x 4 reps

Followed by…

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

Muscle Clean x 2 reps

Build over the course of the 4 sets.

(Use this as a warmup & to practice keeping your elbows high as long as possible.)

clean grip sotts press

Muscle Clean

Weightlifting

B.

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

Hang Clean + 2 Jerks

*Set 1 = 2 reps @ 70% of 1-RM Clean & Jerk

*Set 2 = 1 rep @ 75% of 1-RM Clean & Jerk

*Set 3 = 1 rep @ 80% of 1-RM Clean & Jerk

*Sets 4-6 = 1 rep @ 85% of 1-RM Clean & Jerk

Clean and Jerk

Weightlifting

C.

Every minute, on the minute, for 8 minutes (8 sets):

Slow Pull Power Snatch

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

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

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

*Sets 7-8 = 1 rep @ 85-90% of 1-RM Power Snatch

(The linked video shows a full snatch but we want you to do a power snatch. Perform a regular power snatch, but, the pull from the ground to mid thigh should be at half speed. Once you get to mid thigh you can explode full speed)

Power Snatch

Strength

D.

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

Front Squat with a 5 second lowering phase x 2 reps

*Sets 1-2 = @ 80%

*Sets 3-4 = @ 85%

Front Squat

Accessory

E.

Three sets of:

Chinups x 10 reps

Front Rack Barbell Lunges x 5 reps each leg

Rest 45 seconds