WOD Saturday Barbell Club

Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

PT/Spider Lunge/Tempo Air Squat: 2×10/10/8 w/ 3010 Tempo (30s)

Burgener Series (Low Hang Snatch): 2x2e@Bar (30-60s)

Strength/Power

1: Snatch (Complex – Snatch + Snatch Balance)

3+3@Bar, 2+1@LT WT, 1+1@50%, Then 3×1+1@60ish%

*1.5-2 Min Rest

*Pick Appropriate WT w/ Full ROM

2: Split Jerk (3@Bar, 2@50%, 1@60%, 1@70%, Then 4×1@80/85/90/70% )

*1.5-2 Min

*Off Rack

3: Front Squat (5@Bar, 5@50%, 3@60%, Then 3×1@70-80% w/3s Pause)

*2-3 Min Rest

*ALL PRETTY

4: Clean Pull (3@60%, Then 3@90%, 3@100%, 3@110%)

*1.5-2 Min Rest

*Base #’s off C&J WT

Conditioning

Metcon (No Measure)

Athlete Specific Accessory

1 Gle HeavySled Push

*3 Rounds

*Rest 90s – No Sled on 3rd Round

Mobilize

Lax Ball VMO Smash (1 Min Each)

Lax Ball High Trap Smash (1 Min Each)

Pigeon Pose (1 Min Each)