WOD Saturday Barbell Club

Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Spider Lunge + Inchworm 2×10/5 (30s)

PVC Series: PT/OHS/SOTS 2x10e (30s)

Barbell Complex: Power Clean + Front Squat + Push Press 2x3e @ Bar (60s)

Strength/Power

1: Clean and Jerk (3/2/2/1 Then 4-6 Sets to Find 1 RM)

3@Bar, 2@50%, 2@65%, 1@75%

Then 4-6 Sets to Find 1RM

*1-3 Min Rest

2: BB Bulgarian Split Squat (3@Bar, 2@40% Back Squat, Then Rep Test @40% )

*2010 Tempo

*3-5 Min Between Legs

3: Low Plank (Take 1 Attempt to Hit Max Hold )

*PVC on Back w/ PARTNER

4: MAX 10s Barbell Hold (Take 6-10 Minutes to Find Heaviest WT *Rest A.N.)

Conditioning

Metcon (No Measure)

12 Tate Press (10+/15+)

15 Banded Good Mornings

200m Run

2 Rounds – Rest A.N.

Mobilize

Foam Roll Quads

Wall Stretch

Coach’s/Athlete’s Choice