WOD Saturday Barbell Club

Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner Broad Jump + Back Pedal 2xGLap (Partner Rest)

PT/OHS/Drop Snatch: 2×10/10/5 (30s)

Strength/Power

1: Snatch (5@Bar, 3@50%, 3@60%, Then 3x?@70-80%)

*1.5-2 Min Rest

*Chase Each Set w/ 3 Soft Landing Box Jumps @ Challenging HT

*15 Minutes

*Full Snatch

2: Strict Press (5@Bar, 5@50%, 3@60%, Then 3×5@70-75% w/ 2010 Tempo)

Strict Overhead Press
*2-3 Min Rest

*Use Appropriate WT to Complete in GREAT Form

*12 Minutes

*Elbow Position Focus

3: Deadlift (5@50%, 5@60%, Then 3×5@70-75%)

*2 Min Rest

*12 Minutes

*Based of 1RM DL

Conditioning

10 Strict T2B (S-Strict HKR)

1 GLap Sled Push @ HBD Sled

*3 Rounds – Rest 1-2 Minutes Between Rounds

*Suggested WT Added to Sled: S-AC to 30/50, Rx-70/90, Rx+90+/140+

Mobilize

Lax Ball Shoulder E/R Smash (1 Min Each)

Foam Roll IT Bands (1 Min Each)

Pigeon Pose (1 Min Each)