WOD Saturday Barbell Club

Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

PT/Spider Lunge/Air Squat 2×10/10/10 (30s)

BTK Strict Press + OHS 2×5+3 @ Bar (30s)

Strength/Power

1: Snatch (Hang Power Snatch)

5@Bar, 3@50%, 2@60%, Then 3×3@70-75% or HBD WT

*2-3 Min Rest

*12-Minutes – Low Hang *Unbroken Reps + Based on 1RM Snatch

2: Back Squat (5@Bar, 5@50%, 3@65%, 3@75% Then 3+@85% or HBD WT )

*1.5-3 Min Rest

*12 Minutes – MAX Rep Set

3: Snatch Grip RDL (5@Bar, 5@LBD WT, Then 3×8@HBD WT )

*1-2 Min Rest

*Suggested WT: S-55/75, Rx-75/105, Rx+95/135

Conditioning

Metcon (Time)

8e DB Walking Lunges @ BW-35 lbs

8 Ab Rollouts

200m Run (MAX Effort)

*3 Rounds – 1 Min Rest – Record Run Time

Mobilize

Lax Ball High Trap Smash (1 Min Each)

Foam Roll IT Bands (1 Min Each)

Wall Stretch (2 Min Each)