Barbell Club WOD, June 28, 2025

• For the Main Lift, start your heavy sets around 80% of your 1-rep max hang squat snatch. Build to a 3-rep max.
• Perform 2 additional drop sets at 95% and 90% of your heaviest set of the day.
• Rest 3:00 between sets.
• For Accessory – I, deload your bar after the main lift and build to 70-80% of your best snatch balance for your first set.
• For Accessory – II, scale the load to be able to complete 10+ reps/set.

1 set:
3:00 row
3:00 ski

2 sets:
5 deadlifts to mid-thigh
5 deadlift-shrugs
5 muscle-snatches
5 overhead squats
5 hang squat snatches
5 squat snatches
– Use a PVC on the first set and an empty barbell on the second.

4-5 sets:
3 hang squat snatches
– Build in load to just under your first working set.

3 sets for load:
3 hang squat snatches
– Build to a 3-rep max.

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

3 sets for load:
1 snatch balance
2 overhead squats
– Build to a heavy set of the complex.

For completion:
50 bent-over rows (95/135 lbs)
– Rest as needed.