21
Jan
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)