WOD Sunday Barbell Club

Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

PT/Spider Lunge/Air Squat 2×10/GLe/10 (30s)

Snatch Balance + SOT Press: 2×3+3 @ PVC to Bar (60s)

Strength/Power

1: Hang Snatch (3@Bar, 3@50%, 2@60%, Then 4×2@60-75% or HBD WT )

*UNBROKEN

*90-120s Rest

2: Split Jerk (3/3/2/1 Then 1@75%, 1@80%, 1@85%, 1@70%)

3@Bar, 3@50%, 2@60%, 1@70%, Then 1@75%, 1@80%, 1@85%, 1@70% *Off Rack

*90-120s Rest

3: Back Squat (5@50%, 3@60%, 2@70% Then 3×3@70-80% w/5-3-1s Pause)

*2-3 Min Rest

Conditioning

Metcon (No Measure)

Athlete Specific Accesory

60-90s Plate TGUs @ HBD WT (At Least 6 Reps)

*3 Rounds – Rest A.N.

Mobilize

Lax Ball Glute Smash

Forearm Chest Opener

Pigeon Pose