- by Brice Helms
- 0 minute read
Barbell Club WOD, April 26, 2025
Barbell Club – Sat, Apr 26
Focus
- Build to a 3-rep-max hang power snatch.
- All three reps must be unbroken, but unlike in previous weeks, you are not required to pause at any point.
- Aim to perform at least 6 attempts within the 20:00 clock
- In Accessory – I, rest as needed and build to your heaviest set 10. Remember to squeeze your thighs after you stand up. do not redip under the bar.
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 hang power snatches (building)
Main Lift
On a 20:00 clock:
3-rep-max hang power snatch
Power Snatch (Weight)
Accessory – I
3 sets for load:
10 hang muscle snatches
Hang Muscle Snatch (Weight)