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 )
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*1-2 Min Rest
*20 Minutes to Establish 1RM for the Day
*MAX 2 Close Misses
2: Split Jerk ([email protected], [email protected]%, [email protected]%, Then 3×[email protected]% 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)
[email protected], [email protected]%, [email protected]%, Then 3×[email protected]% 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)