13
Nov
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