Barbell Club WOD, May 10, 2025

• Welcome to Week 2 of this 4-week cycle. Build heavy for each main lift, but leave 5-10 lbs in reserve to avoid going as heavy as possible.
• For the Main Lift, complete the “hang” reps from above the knee and the power and squat snatches as touch-and-go reps from the floor.
• The entire complex must be done unbroken. Complete as many warm-up sets as you need, but perform only 3 challenging (70% or higher) sets today.
• For Accessory – I, perform all sets between 75-85% of your 1-rep-max snatch. Emphasize finishing with the legs straight and heels down (like a push press) and pulling up on the bar as long as possible before it begins to fall.
• For Accessory – II, complete a FAST set of hip extensions before each set of snatches. Scale the hip extensions to finish in under :30 and increase DB load as much as possible for 6 unbroken reps on each arm.

2 sets:
1:00 row or ski
5 deadlifts to mid-thigh
5 deadlift shrugs
5 muscle snatches
5 overhead squats
5 hang squat snatches
5 squat snatches
– Perform the first set with a PVC and the second with an empty barbell.

1 set:
:45 delt lacrosse ball mash/shoulder
10 squat-to-stands

5+ sets (building):
1 hang snatch high pull
1 hang power snatch
1 power snatch
1 squat snatch
– Start with an empty barbell and build in load to your first working set.

3 sets:
1 hang snatch high pull
1 hang power snatch
1 power snatch
1 squat snatch
– Rest 2:00-3:00 between sets.

3 sets:
5 touch-and-go snatch high pulls (75-85%)
– Rest 2:00-3:00 between sets.

Every 3:00 for 5 sets:
20 GHD hip extensions
6 left-arm DB snatches
6 right-arm DB snatches
– Increase load on the snatches as desired.