WOD Saturday Barbell Club

Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Locomotor Movements 1xGLe

PVC Series: PT/OHS/SOTS @ Slow Tempo 2x10e (30s)

Hang Muscle Snatch + Snatch Balance: 2×3/3 @ Bar+

Strength/Power

1: Snatch (3/3/2 Then 4×1@60-75% or HBD w/2s Pause)

3@Bar, 3@50%, 2@60%, Then 4×1@60-75% or HBD WT w/2s Shin/Low Hang/High Hang Pause *90-120s Rest

2: Power Clean + Split Jerk (3@Bar, 2@50%, 1@60% Then 3×3@70-80% of 1RM C&J )

*Or HBD WT

*90-120s Rest

3: Back Squat (5/5/3 Then 3×3 @70-80% w/6-4-2s Pause )

5@Bar, 5@50%, 3@60% Then 3×3@70-80% w/6-4-2s Pause

*Or HBD WT

*2-3 Min Rest

Conditioning

Metcon (No Measure)

Athlete Specific Accesory

12-15 Tate Press @ 8+/15+ or HBD WT

30s Airdyne Sprint

2-3 Rounds (60s Rest A.N.)

Mobilize

Foam Roll Glutes

Lax Ball Trap Smash

Athlete’s Choice