WOD Tuesday Barbell Club

Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

PT/TMC/Frog Jumps 2×10/10/20 total (30s)

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

Strength/Power

1: Snatch (3/3/2/1 Then Work Up by 5-10lbs Until 1st Miss)

3@Bar, 3@50%, 2@60%, 1@70%, Then Work Up by 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 WT 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: Banded Goodmornings (3×15 @ HBD Band *60-90s Rest)

Goodmornings with a Band

Conditioning

Metcon (No Measure)

10 Bridge Floor Press @ HBD WT (20+/40+)

20 Jump Lunges (S-Walking)

200m MB Transfer

2-3 Rounds – Rest 0-60s (A.N.)

Mobilize

Foam Roll Glutes + Adductors

Wall Stretch