- by Brice Helms
- 1 minute read
Barbell Club WOD, April 12, 2025
Barbell Club – Sat, Apr 12
Focus
- For today’s Main Lift, slowly lower the bar to the mid-thigh with the shoulders in front of the bar. Hold for :02, then snatch the bar overhead.
- Begin your first working set around 50% of your best snatch.
- For Accessory – I, start with a light load for each movement. Maybe even an empty barbell. Then, increase the load as long as the technique stays solid.
- For Accessory – II, set up a box that places the hip parallel when seated. Perform one rep each minute and build to a max-height jump.
Warm-up
3 sets:
15 jumping jacks
10 PVC pass-throughs/hang muscle snatches/hang power snatches
5 seated box jumps
– Use a PVC.
– Progress to a new PVC exercise each round.
1-2 sets:
5 BTN push presses
5 BTN push jerks
5 hang muscle snatches
5 hang power snatches (pause at the mid-thigh for :02)
– Use an empty bar.
– BTN = behind-the-neck
3-4 sets:
3-5 hang power snatches (building)
– Pause with the bar at mid-thigh for :02.
Main Lift
5 sets for load:
2 hang snatch high pulls
2 hang power snatches
– Rest 3:00 between sets.
Hang Snatch Pull (Weight)
Hang Power Snatch (Weight)
Accessory – I
5 sets for load:
5 Sots presses
5 hang muscle snatches
– Build in load across each set.
Sotts Press (Weight)
Hang Muscle Snatch (Weight)
Accessory – II
EMOM 10:
1 seated box jump
– Build to a max-height jump.
Max Height Box Jump (Distance)
Max Height Box Jump