WOD Tuesday Barbell Club

Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

PT/Shin Box Rotation/TMC: 2×10/10/10 (30s)

Behind The Neck Push Jerk + OHS 3×3+5 @ Bar (60s)

Strength/Power

1: Snatch (3/3/2/1/1 Then 3-5 Sets to Find 1RM)

3@Bar, 3@50%, 2@65%, 1@75%, 1@85%, Then 3-5 Sets to Find 1RM

*1-3 Min Rest

*Max 3 Close Misses @ Same WT

2: Clean and Jerk (Complex – Hang Power Clean + Push Press)

5@Bar, 3@50%, Then 3×2@65-75%

*1.5-2 Min Rest

*Unbroken Reps – Base #’s off C&J

3: Single Leg Deadlift (SLDL) (5e@BW, 5e@Lt WT, Then 3x8e@HBD WT )

*1-1.5 Min Rest

*Single KB/DB

Conditioning

Metcon (AMRAP – Reps)

12 DB/KB Floor Press @ HBD WT (25+/40+)

1 Minute MB Transfer (Max GLes)

*3 Rounds – Rest 2 Min

Mobilize

Lax Ball Rhomboid Smash (1 Min Each)

Foam Roll Glutes (1 Min Each)

Wall Stretch (1+ Min Each)