Barbell Club WOD, May 1, 2025

• Welcome to Week 1 of our next lifting cycle! Over the next 4 weeks, we will work towards establishing a 1RM clean and jerk.
• For today’s Main Lift, build to a heavy set of the complex, keeping each set unbroken.
• Begin your first working set between 6p-70% of your best clean and leave 10-20 lbs of room to add more weight on your 5th and heaviest set. DO NOT go as heavy as possible.
• For Accessory – I, choose the option that reflects your weakness in the clean. If you have trouble deadlifting the bar quickly, perform the pulls. If you have trouble standing up heavy cleans, perform the squats.
• For Accessory – II, choose loads that allow for unbroken sets and quick transitions. This should feel like “heavy” accessory work at a pace that elevates the heart rate.

4 sets:
:45 ski
:45 row
– Increase your pace with each set.

2 sets:
5 wall squats
:30 handstand shoulder taps
– Hold the bottom of each squat for :03.

1 set:
5-10 clean pulls
5-10 power cleans
5-10 hang squat cleans
5-10 split jerks
– Use an empty bar.

3-4 sets:
5 sets for load:
1 clean pull
1 power clean
1 hang squat clean
1 split jerk
– Build in load to your first working set.

5 sets for load:
1 clean pull
1 power clean
1 hang squat clean
1 split jerk
– Rest 3:00 between sets.

5 sets for load:
3 deficit clean pulls (2 in)
– Rest 2:00-3:00 between sets.

OR

5 sets for load:
3 tempo front squats (:03, :01 hold, stand)
– Rest 2:00-3:00 between sets.

5 sets:
8 left-arm DB overhead walking lunges
8 right-arm DB overhead walking lunges
16 KB swings
– Rest 1:00 between sets.