WOD Saturday Barbell Club

Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

PT/Lateral Band Walk/3s Pause Air Squat 2×10/10e/5 (30s)

Burgener Series: Shrug/HP/Muscle/Power/Full From High Hang @ Bar 2x2e (30s)

Strength/Power

1: Snatch (Snatch Balance)

3@Bar, 3@50%, 2@60%, 1@70%, Then 4×1@80+% or HBD WT

*2-3 Min Rest

*15-Minutes – OFF Rack + Based on 1RM Snatch

2: Back Squat (10@Bar, 5@55%, 5@65% Then 5+@75% or HBD WT )

*1.5-3 Min Rest

*12 Minutes – MAX Rep Set

3: Snatch Pull (3@60%, 3@80%, Then 3×3@100-110% or HBD WT)

*1-2 Min Rest

*10-Minutes – Based on 1RM Clean

Conditioning

Metcon (Time)

8e DB Split Squat @ BW-30+ lbs

8e Side Bridges @ 2010 Tempo

200m MB Transfer (MAX Effort)

*3 Rounds – 1 Min Rest – Record Transfer Time

Mobilize

Lax Ball Standing Trap Smash (1 Min Each)

Forearm Chest Opener (1 Min Each)

Wall Stretch (2 Min Each)