WOD Tuesday Barbell Club

Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

PT/TMC/Speed Skater 2×10/10/20 total (30s)

Wall Squat 2×8 (30s)

PVC Series: Snatch Balance + SOTS Press 2×3+10 (30-60s)

Strength/Power

1: Snatch (3/3/2/1 Then work up by 5-10 lb increments)

3@Bar, 3@50%, 2@60%, 1@70%

Then Work Up in 5-10 lb Increments Until 1st Miss – Drop WT & Complete 1 Pretty Rep

*90-120s Rest

2: Front Squat (5/5/3 Then 3×2 @70-80% or HBD w/5s Pause)

5@Bar, 5@50%, 3@60%, Then 3×2 @ 70-80% or HBD WT w/ 5s Pause

*2-3 Min Rest

3: BB RDL (3×8-10 @ HBD WT or 80-100% 1RM Clean )

Romanian Deadlift
*Clean Grip

*1-2 Min Rest

Conditioning

Metcon (No Measure)

10 Close Grip Push-Up (S-Knee/Elevated)

10 Total Jump Lunges (S-Walking)

200m KB Transfer @ 20+/35+

2-3 Rounds – Rest 0-60s (A.N.)

Mobilize

Foam Roll Adductors

Foam Roll T-Spine Ext

Chest Stretch