WOD Sunday 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/GLe/10 (30s)

Snatch Balance + SOT Press: 2×3+3 @ PVC to Bar (60s)

Strength/Power

1: Hang Snatch ([email protected], [email protected]%, [email protected]%, Then 4×[email protected]% or HBD WT )

*UNBROKEN

*90-120s Rest

2: Split Jerk (3/3/2/1 Then [email protected]%, [email protected]%, [email protected]%, [email protected]%)

[email protected], [email protected]%, [email protected]%, [email protected]%, Then [email protected]%, [email protected]%, [email protected]%, [email protected]% *Off Rack

*90-120s Rest

3: Back Squat ([email protected]%, [email protected]%, [email protected]% Then 3×[email protected]% w/5-3-1s Pause)

*2-3 Min Rest

Conditioning

Metcon (No Measure)

Athlete Specific Accesory

60-90s Plate TGUs @ HBD WT (At Least 6 Reps)

*3 Rounds – Rest A.N.

Mobilize

Lax Ball Glute Smash

Forearm Chest Opener

Pigeon Pose