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)