WOD Saturday Barbell Club

Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

PVC Halo/OHS/SOTS 2x10e/10/10 (30s)

OHS 2×5 @ Bar w/ Slow Tempo (30-60s)

Strength/Power

1: Snatch (Snatch + Snatch Balance )

3+3@Bar, 2+2@50%, 1+2@60%, Then 3×1+2@70-80%

*1.5-2 Min Rest

*15-Minutes – Low Hang Based On 1RM Snatch

2: Split Jerk (3@Bar, 3@50%, 2@60%, 2@70, Then 4×1@80-90% )

*1.5-3 Min Rest

*15-Minutes – 4 PRETTY Reps Above 80%

3: Front Squat (5@Bar, 5 @50%, 3@60%, 2@70%, Then 3×2@80-85% )

*2 Min Rest

*12-Minutes – 3010 Tempo – *STAY IN GREAT BRACED POSITION

Conditioning

Metcon (Calories)

12 DB Rack Walking Lunge (S-BW to 15/20, Rx-20+/30+)

12 Sit-Ups (S-BW, Rx-10+/15+)

12 Cal Row/Ride/Ski

*3 Rounds – 1 Min Rest – Record Total Cals

Mobilize

Lax Ball Standing Trap Smash (1 Min Each)

Foam Roll Quads (1 Min Each)

Lying Hamstring Stretch (1+ Min Each)