Barbell Club WOD, June 26, 2025

• Welcome to Week 3 of this 4-week cycle!
• For the Main Lift, perform 3 heavy sets of the complex, building in load to 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, all sets should be in the prescribed set range. Focus on speed before load, but if it feels good you can move up to 100% of your best squat.
• For Accessory – II, start with a moderate load for the bench press and build. Keep the ring dips unbroken.

3 sets:
10 single-DB shoulder-to-overhead
50-ft single-arm DB overhead carry/arm
5 burpee broad jumps

1 set:
10 shoulder presses
5 pause split jerk
5 split jerks
– Use an empty barbell.

4-5 sets:
1 pause split jerk
1 split jerk
– Build in load to just under your first working set.

3 sets for load:
1 pause split jerk
1 split jerk
– Pause in the dip of the jerk for :01.

2 drop sets:
1 complex @ 95%
1 complex @ 90%

3 sets for load:
1 back squat
– All sets 90-95% of 1-rep max.

5 sets:
6 DB bench presses (heavy)
6-10 strict ring dips
– No rest between movements
– Rest 2:00 between sets.