WOD Saturday Barbell Club

Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

PT/TMC/Wall Squat: 2×10/10/10 (30s)

Scarecrow Snatch + OHS: 3×2+3 @ 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, 3@50%, 2@60%, 1@70%, Then 4×1@75-80% )

*1.5-2 Min Rest

*Off Rack

3: Front Squat (5@Bar, 5@50%, 3@60%, Then 3×3@70-75% w/3s Pause )

*2-3 Min Rest

*ALL PRETTY

4: Clean Pull (3@80%, 3@90%, 3@100% )

*1.5-2 Min Rest

*Base #’s off C&J WT

Conditioning

Metcon (AMRAP – Reps)

Athlete Specific Accessory

90s: MB Transfer (Max Glengths)

*2-3 Rounds

*Rest 90s

Mobilize

Lax Ball Shoulder I/R Smash (1 Min Each)

Banded OH Stretch (1 Min Each)

Wall Stretch (1+ Min Each)