WOD Tuesday Barbell Club

Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

PT/Spider Lunge/Inchworm/Air Squat 2×10/GLe/5/10 (30s)

Snatch Balance + OHS 2x3e @ Bar (60s)

Strength/Power

1: Snatch (3/3/2 Then 4×1 + 5s OH Hold *1.5-2 Min Rest)

3@Bar, 3@50%, 2@60%, Then 1@70%, 1@75%, 1@75%, 1@80%

*1.5-2 Min

*HOOK GRIP + 5s OH Hold After Recovery

2: Hang Clean (3/3/2 Then 4×2@65-75% *1.5-2 Min Rest)

3@Bar, 3@50%, 2@60%, Then 4×2@65-75% or HBD WT

*1.5-2 Min Rest

*HOOK GRIP

*Based Off C&J Numbers

*Unbroken

3: Strict Press (5@Bar, 5@50%, 3@70%, 3@80%, Then 3+@90% )

Strict Overhead Press
*1.5-3 Min Rest

*Base Numbers off of 90% of True 1RM

Conditioning

Metcon (AMRAP – Reps)

12 DB Skull Crusher: (2 Bells) @ HBD WT w/ 3010 Tempo

60s: Squat Thrust (Max Reps)

*3 Rounds – Rest 90s

Mobilize

Shoulder I/R Lax Ball Smash (1 Min Each)

Lax Ball Smash Glutes (1 Min Each)

Wall Stretch (1+ Min Each)