WOD Saturday Barbell Club

Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

TMC/Scorpion Kick 2×10/10 (No Rest)

PT/SL Wall Reach/Wall Squat 2×10/5e/5slowtempo (30s)

Strength/Power

1: Back Squat (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

*ALL PRETTY

2: Turkish Get Up (Take 10-12 Minutes to Find 1RM KB TGU)

Start w/ 3e @ BW, Then Sets of 1e @ Increasing WT

*Rest 90-120s Between Sets

3: Chin-Up (Take 1 Attempt to Hit Max Reps)

*Pull + Warm-Up

4: Clean and Jerk (10 Min EMOTM)

Minute 1: Clean @ 60%

Minute 2: C&J @ 60%

Mobilize

Foam Roll Quads (3 Ways – 1 Min Each)

Forearm Chest Opener (30-45 Sec Each)

Wall Stretch (1 Min Each)