WOD Saturday Barbell Club

14
Jan

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)

[email protected], [email protected] WT, [email protected]%, Then 3×[email protected]%

*1.5-2 Min Rest

*Pick Appropriate WT w/ Full ROM

2: Split Jerk ([email protected], [email protected]%, [email protected]%, [email protected]%, Then 4×[email protected]% )

*1.5-2 Min Rest

*Off Rack

3: Front Squat ([email protected], [email protected]%, [email protected]%, Then 3×[email protected]% w/3s Pause )

*2-3 Min Rest

*ALL PRETTY

4: Clean Pull ([email protected]%, [email protected]%, [email protected]% )

*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)