- by Brice Helms
- 1 minute read
Barbell Club WOD, June 21, 2025
Barbell Club – Sat, Jun 21
Focus
- For the Main Lift, perform 3 heavy sets of the complex, building in load. Leave 10-20 lbs in the tank, versus going as heavy as possible.
- Perform 2 additional drop sets at 95% and 90% of your heaviest set of the day.
- Rest 3:00 between sets.
- For Accessory – I, build to a heavy set of 5 hang snatch pulls. All sets should be heavier than the top set of your Main Lift.
- For Accessory – II, complete all hip extensions before advancing to the RDLs. Rest as little as possible.
Warm-up
EMOM 8:
Min. 1 | :45 ski
Min. 2 | 3 wall squats
1 set:
5-8 hang snatch high pulls
5-8 hang muscle snatches
5-8 behind-the-neck push jerks
5-8 overhead squats
5-8 hang power snatches
5-8 hang squat snatches
– Use an empty barbell.
3-4 sets:
1 snatch high pull
1 hang power snatch
1 hang squat snatch
– Build in load to just under your first working set.
Main Lift
3 sets for load:
1 snatch high pull
1 hang power snatch
1 hang squat snatch
– All reps from above the knee.
2 drop sets:
1 complex @ 95%
1 complex @ 90%
Hang Snatch (Weight)
Accessory – I
3 sets for load:
5 hang snatch pulls
– Build to a heavy set of 5 reps.
Hang Snatch Pull (Weight)
Accessory – II
For completion:
75 GHD hip extensions
75 DB RDLs (35/50 lb)