WOD Saturday Barbell Club

Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

PT/OHS/SOTS 2x10e (30s)

OHS + Snatch Balance 2×5+3 @ Bar (30-60s)

Strength/Power

1: Snatch (Heat Check )

3@Bar, 3@50%, 2@60%, 2@70, Then 1@80%, 1@90%, 1@95-100%, 1@100-105% IF Applicable

*1-2 Min Rest

*20 Minutes to Establish 1RM for the Day

*MAX 2 Close Misses

2: Split Jerk (5@Bar, 3@50%, 2@60%, Then 3×1@70-80% w/5s Hold )

*5s Hold is in split position

*2-3 Min Rest

*12 Minutes – Based On 1RM Split Jerk

3: Back Squat (Pause Squats)

5@Bar, 5@50%, 5@60%, Then 3×3@70-80% or HBD WT with 5/3/1 Pause

*2 Min Rest

*15-Minutes – STAY IN GREAT BRACED POSITION

Conditioning

Metcon (Time)

3RFT

12 Alt KBS (S-20/35, Rx-35/50)

15 Cal Row/Ride/Ski

20 Hanging Knee Raises (Rx+T2B)

*Record Time

Mobilize

Lax Ball Shoulder E/R Smash (1 Min Each)

Banded Chest Opener (1 Min Each)

Kneeling Hip Flexor Stretch (1 Min Each)