WOD Saturday Barbell Club
Bluprint Fitness – Bluprint Barbell Club
Warm-up
3 Min Run/Row/Ride
Locomotor Movements
PT/OHS/SOTS 2x10e (30s)
Strength/Power
Snatch (Halting Hang Snatch)
[email protected], [email protected]%, [email protected]%, Then 3×[email protected]% (1.5-2 Min Rest)
*15-Minutes – 2s Low Hang Pause
Split Jerk (Heat Check)
[email protected], [email protected]%, [email protected]%, [email protected], Then [email protected]%, [email protected]%, [email protected]%, [email protected]% IF Applicable (1-2 Min Rest)
*20 Minutes to Establish 1RM for the Day
*MAX 2 Close Misses
Back Squat (3s Pause)
[email protected], [email protected]%, [email protected]%, Then 3×[email protected]% or HBD WT w/ 3s Pause (2 Min Rest)
*15-Minutes – STAY IN GREAT BRACED POSITION
Conditioning
Metcon (Calories)
10e SL DL @ HBD WT (BW-35#)
30s Ski Erg Sprint (MAX Cals)
3 Rounds – Rest 1-2 Minutes Between Rounds
Mobilize
Foam Roll Lats (1 Min Each)
Foam Calves (1 Min Each)
Pigeon Pose (1 Min Each)