WOD Saturday Barbell Club

Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner Spider Lunge + Sprint 3xGLap (Partner Rest)

KB Ribbon/KBS/SA OHS: 2×10/10/5e @ 20/30 (30s)

Strength/Power

1: Snatch (Complex: Snatch + Hang Snatch )

3+2@Bar, 2+1@50%, 2+1@60%, Then 3×1+1@70-75%

*1.5-3 Min Rest

*15 Minutes – Pick Appropriate WT

2: Strict Press (5@Bar, 5@55%, 5@65%, Then 5+@75% )

Strict Overhead Press
*2-3 Min Rest

*Use Appropriate WT to Complete in GREAT Form

*12 Minutes – Based On 1RM Snatch

3: Clean Pull (3@75%, 3@85%, Then 3×3@100-115% )

*1-2 Min Rest

*12 Minutes – Based of 1RM Clean – Speed Focus

Conditioning

Metcon (AMRAP – Reps)

8e Bulgarian Split Squat @ BW-HBD WT

8 Ab Rollouts

60s MAX Squat Thrust

*3 Rounds – 1.5 Min Rest

*Record Total Reps

Mobilize

Lax Ball Standing Trap Smash (1 Min Each)

Foam Roll Quads (1 Min Each)

Wall Stretch (1+ Min Each)