2
Jun
WOD Saturday Barbell Club
Bluprint Fitness – Bluprint Barbell Club
Warm-up
Warm-up (No Measure)
3 Min Run/Row/Ride
Partner Inverted KB Carry + KB Transfer 4xGLap 10+/20+ (Partner Rest)
PT/TMC/SOTS: 2×10/10/10 (30s)
Strength/Power
1: Snatch (Hang Snatch)
[email protected], [email protected]%, Then 4×[email protected]%
*1.5-2 Min Rest
*Pick Appropriate WT
*15 Min Running Clock
2: Strict Press ([email protected], [email protected]%, [email protected]%, [email protected]%, Then [email protected]% )
Strict Overhead Press
*2-3 Min Rest
*Use Appropriate WT to Complete in GREAT Form
*6 Rep Max
*12 Min Running Clock
3: Clean Pull ([email protected]%, [email protected]%, Then 3×[email protected]% )
*1-2 Min Rest
*Based of 1RM Clean – Speed Focus
*12 Min Running Clock
Conditioning
Metcon (Time)
8e SA OH Walking Lunge @ HBD WT (DB-10+/20+)
10 T2B (S-15 HKR)
200m Sprint (Run)
*3 Rounds – 1.5 Min Rest
*Record Total Run Time
Mobilize
Lax Ball Front Shoulder Smash (1 Min Each)
Chest Stretch (1 Min Each)
Wall Stretch (1 Min Each)