WOD Saturday Barbell Club (Make-Up)

Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

PT/TMC/Wall Squat: 2×10/10/10 (30s)

BB Thruster: 3×[email protected] (30-60s)

Strength/Power

1: Back Squat ([email protected], [email protected]%, [email protected]%, Then 3×[email protected]% or HBD WT )

*2-3 Min Rest

*ALL PRETTY

2: Split Jerk ( [email protected], [email protected]%, [email protected]%, [email protected]%, Then 3×[email protected]% )

*1.5-2 Min Rest

*Off Rack

3: Snatch Balance ([email protected], [email protected]%, Then 3×[email protected]% w/ 2s Bottom Pause )

*1.5-2 Min Rest

*ALL PRETTY

Conditioning

Metcon (No Measure)

Athlete Specific Accessory

3 Glap: Bear Crawl + Crab Walk

*2-3 Rounds – Rest 90s

Mobilize

Lax Ball Shoulder I/R Smash (1 Min Each)

Banded Lateral Highway (1 Min Each)

Wall Stretch (1+ Min Each)