WOD Saturday Barbell Club

Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner Spider Lunge + Sprint: 2xGLap (Partner Rest)

Burgener Series (Low Hang): 2x3e @ Bar (60s)

Strength/Power

1: Snatch (Complex: Snatch + Snatch Balance)

2+2@Bar, 2+2@50%, Then 3×2+2@60-75% or HBD WT *1.5-2 Min Rest

*Pick Appropriate WT w/ Full ROM

(12 Minutes)

2: Split Jerk (3/3/2/1 Then 3×1-1-1 Cluster)

3@Bar, 3@50%, 2@60%, 1@70, Then 3×1-1-1 Cluster@70/75/75-80% or HBD WT

*1.5-2 Min Rest

*15s Between Cluster Reps *Off Rack – Split Speed Focus (15 Minutes)

3: Front Squat (5/5/3/2 Then 3×1 w/3s Pause)

5@Bar, 5@50%, 3@60%, 2@70%, Then 3×1@75-85% w/ 3s Pause

*1-3 Min Rest

*FULL Grip Focus

(12 Minutes)

Conditioning

Metcon (Weight)

Athlete Specific Accessory

1 Glap Heavy Sled Push (50-180 lbs)

30-45s Cumulative Dead Hang

*2-3 Rounds: Rest 0-60s Between Rounds

*Record Clean Pull WT

Mobilize

Foam Roll Lats (1 Min Each)

Lax Ball Forearm Smash (1 Min Each)

Wall Stretch (1 Min Each)