WOD Saturday Barbell Club

Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

PT/Spider Lunge/Air Squat: 2×10/10/10 (30s)

Burgener Series (Low Hang Snatch): [email protected] (30-60s)

Strength/Power

1: Snatch (Complex: Snatch + Snatch Balance + OHS)

[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 3×[email protected]/80/85% )

*1.5-2 Min Rest

*Off Rack

3: Front Squat ([email protected], [email protected]%, [email protected]% Then 3×[email protected]% 5/3/1s Pause)

*2-3 Min Rest

*ALL PRETTY

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

*1.5-2 Min Rest

*Base #’s off C&J WT

Conditioning

Metcon (Calories)

Athlete Specific Accessory

60s Airdyne Sprint (Max Cals)

*2-3 Rounds – Rest 90s

Mobilize

Lax Ball VMO Smash (1 Min Each)

Lax Ball High Trap Smash (1 Min Each)

Pigeon Pose (1 Min Each)