WOD Tuesday Barbell Club

Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner Spider Lunge + Back Pedal 2xGLap (Partner Rest)

PT/OHS/SOTS Press: 2x10e (30s)

Snatch Balance + OHS: 2×3+3@Bar (30-60s)

Strength/Power

1: Snatch (Heat Check)

3@Bar, 3@50%, 2@60%, 2@70, Then Sets of 1 at Increasing WT Until First Miss

*1-2 Min Rest

*18 Minutes to Establish 1RM for the Day

*After First Miss – Decrease WT, Complete Clean Rep, MOVE ON

2: Clean and Jerk (Clean + Hang Clean + Split Jerk )

2+2+2@Bar, 2+2+2@50%, Then 3×1+1+1@65-80% of 1RM C&J

*1-2 Min Rest

*14 Minutes – Speed Focus

Conditioning

Metcon (No Measure)

10 SB Hamstring Curls 2020 Tempo

10 T2B (S-Strict HKR)

60s Bear Crawl

*3 Rounds – 1 Minute Rest

Mobilize

Foam Roll Lats (1 Min Each)

Foam Roll Adductors (1 Min Each)

Pigeon Pose (1+ Min Each)