WOD Tuesday Barbell Club

Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

PT/TMC/Wall Squat 2×10/10/5 (No Rest)

High Hang Snatch + Snatch Balance + OHS: 2×1+2+3 @ Bar (30-60s)

Strength/Power

1: Snatch (3@Bar, 3@50%, 2@60%, Then 4×1@70-80% or HBD WT )

*90-120s Rest

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

*2-3 Min Rest

3: BB Bulgarian Split Squat (5e@BW, 3e@HBD DB/KB WT, Then 3x10e @ HBD WT )

*Suggested Starts: O1-BW to 15/25, O2-25+/40+

*90-120s Rest

Conditioning

Metcon (Calories)

15 Banded Triceps Pushdown @ HBD Band

45s Row Sprint – Max Effort

30s Close Grip High Plank

2-3 Rounds – Rest 2 Minutes

Record Total Row Cals

Mobilize

Lax Ball Trap Smash

Lying I/R Stretch

Forearm Chest Opener