WOD Saturday Barbell Club


WOD Saturday Barbell Club

Bluprint Fitness – Bluprint Barbell Club


Warm-up (No Measure)

3 Min Run/Row/Ride

Partner Spider Lunge + Sprint 3xGLap (Partner Rest)

KB Ribbon/KBS/SA OHS: 2×10/10/5e @ 20/30 (30s)


1: Snatch (Complex: Snatch + Hang Snatch )

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*1.5-3 Min Rest

*15 Minutes – Pick Appropriate WT

2: Strict Press ([email protected], [email protected]%, [email protected]%, Then [email protected]% )

Strict Overhead Press
*2-3 Min Rest

*Use Appropriate WT to Complete in GREAT Form

*12 Minutes – Based On 1RM Snatch

3: Clean Pull ([email protected]%, [email protected]%, Then 3×[email protected]% )

*1-2 Min Rest

*12 Minutes – Based of 1RM Clean – Speed Focus


Metcon (AMRAP – Reps)

8e Bulgarian Split Squat @ BW-HBD WT

8 Ab Rollouts

60s MAX Squat Thrust

*3 Rounds – 1.5 Min Rest

*Record Total Reps


Lax Ball Standing Trap Smash (1 Min Each)

Foam Roll Quads (1 Min Each)

Wall Stretch (1+ Min Each)