WOD Saturday Barbell Club

Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

PT/OHS/SOTS 2×10/10/10 (30s)

Snatch Grip: Power Shrug/Snatch/OHS 2x3e @ Bar (60s)

Strength/Power

1: Snatch (Complex: Snatch + Snatch Balance )

2+2@Bar, 2+2@50%, 1+2@60%, Then 3×1+1@70-80% or HBD WT

*1.5-2 Min Rest

*Pick Appropriate WT w/ Full ROM

(12 Minutes)

2: Split Jerk (3/3/2/1 Then 1/1/1)

3@Bar, 3@50%, 2@60%, 1@70, Then 1@80%, 1@85%, 1@90%

*1.5-2 Min Rest

*Off Rack – Chase Each Set w/ 10s OH Hold w/ Feet Even

(14 Minutes)

3: Front Squat (5/5/3/2 Then 3×3 w/10s Rack Hold)

5@Bar, 5@50%, 3@60%, 2@70%, Then 3×3@80% w/ 10s Rack Hold

*1.5-3 Min Rest

*FULL Grip Focus

(14 Minutes)

Conditioning

Metcon (No Measure)

Athlete Specific Accessory

400m Sprint

45s High Plank

*2-3 Rounds: Rest 0-60s Between Rounds

*Record Run Time

Mobilize

Foam Roll IT Bands (1 Min Each)

Lax Ball Forearm Smash (1 Min Each)

Wall Stretch (1 Min Each)