HeadQuarters – Texas Rebel Barbell Club

Warm-up

A.

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

Snatch with no contact x 2 reps

Build in weight as you go. Use this as a warmup exercise & stay under 60% of your snatch max. This is an exercise to help you feel when to stop extending & when to pull under the bar (Helps with timing).

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.

Snatch

press in split jerk

Weightlifting

B.

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

Snatch x 1 rep

*Set 1 = @ 75%

*Set 2 = @ 80%

*Set 3 = @ 84%

*Set 4 = @ 87%

*Sets 5-6 = @ 90%

Snatch

Weightlifting

C.

Every 2 minutes, for 10 minutes (5 sets):

Clean + Front Squat + Jerk x 1 rep @ 85-90% of 1-RM Clean & Jerk

Clean and Jerk

Strength

D.

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

Back Squat x 1 rep

*Sets 1-2 = @ 80%

*Sets 3-4 = @ 85%

*Sets 5-6 = @ 90%

*Sets 7-8 = @ 85%

Back Squat

Accessory

E.

Two sets of:

Banded March x 3 minutes

Rest 90 seconds