WOD Saturday Barbell Club

Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

PT/Air Squat/Frog Jump 2x10e (30s)

Snatch Balance + OHS: 2×3+3 @ Bar (60s)

Strength/Power

1: Snatch ([email protected], [email protected]%, [email protected]%, Then 4×[email protected]% or HBD WT)

3 Position Pause [email protected], [email protected]%, [email protected]%, Then 4×[email protected]% or HBD WT *90-120s Rest

*2s Pause: Mid Shin/Low Hang/High Hang

2: Split Jerk (3/3/2/1 Then [email protected]%, [email protected]%, [email protected]%, [email protected]%)

[email protected], [email protected]%, [email protected]%, [email protected]%, Then [email protected]%, [email protected]%, [email protected]%, [email protected]% *Off Rack

*90-120s Rest

3: Back Squat ([email protected], [email protected]%, [email protected]%, Then 3×[email protected]% *2-3 Min Rest)

Conditioning

Metcon (No Measure)

Athlete Specific Accesory

2 20s TGU @ HBD WT

200m Sprint (Run)

2-3 Rounds – 60s+ Rest

Mobilize

Lax Ball Glute Smash

Forearm Chest Opener

Pigeon Pose