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

Built over the course of the three sets.

Followed by….

Every 90 seconds, for 6 minutes (4 sets):

Snatch Balance x 3 reps

Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.

snatch sots press

Snatch Balance

Weightlifting

B.

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

Snatch with a 2 second pause below knee & 2 second pause in catch

*Set 1 = 2 reps @ 75% of 1-RM Snatch

*Set 2 = 2 reps @ 80% of 1-RM Snatch

*Sets 3-4 = 1 rep @ 85% of 1-RM Snatch

*Sets 5-6 = 1 rep @ 90% of 1-RM Snatch

Snatch

Weightlifting

C.

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

Slow Pull Power Clean + Power Jerk

*Set 1 = 1 rep @ 70% of 1-RM Power Clean

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

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

*Set 4 = 1 rep @ 85% of 1-RM Power Clean

*Sets 5-6 = 1 rep @ 90% of 1-RM Power Clean

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

D

Power Clean

Strength

D.

In 15 minutes, establish a 10-RM Back Squat

Back Squat

Accessory

E.

Three sets of:

Incline DB Bench Press x 10 reps

Romanian Deadlift x 10 reps (Aim to use 65%+ of your 1-RM Clean for these)

Rest 60 seconds

Clean