WOD Tuesday Barbell Club

Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

PT/Spider Lunge/SL Glute Bridge 2×10/Gle/10e (30s)

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

Strength/Power

1: Snatch (3/3/2/1 Then 4×1)

3@Bar, 3@50%, 2@60%, 1@70%, Then 4×1@75-85% or HBD WT

*1.5-3 Min Rest

*HOOK GRIP + Full Snatch

2: Hang Power Clean (5/3/2 Then 3×3+15s Rack Support)

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

*Chase Each Set w/ 15s Rack Support + Base Numbers of 1RM C&J

*1.5-2 Min Rest

3: Strict Press (5/5/3 Then 3×5)

Strict Overhead Press
5@Bar, 5@50%, 3@65%, Then 3×5@70-75% or HBD WT

*2-3 Min Rest

*Base Numbers Off TRUE 1RM

Conditioning

Metcon (No Measure)

6-8 Chin-Ups (S-Jumping 3s Negative)

60s: 15s Strict MT Climber + 15s High Plank

*2-3 Rounds – Rest 1.5-3 Min

Mobilize

Lax Ball Trap Smash (10 Movements – 2 Spots Each Side)

Foam Roll IT Bands (1 Min Each)

Wall Stretch (1+ Min Each)