WOD Tuesday Barbell Club

Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

PT/Spider Lunge 2×12/GLe (No Rest)

Muscle Snatch/Snatch Balance/OHS 2x3e @ Bar (30-60s)

Strength/Power

1: Snatch (3@Bar, 3@50%, 2@60%, Then 4×1@70-80% or HBD WT ()

*90-120s Rest

2: Front Squat (5@Bar, 5@50%, 3@60%, Then 3×5 @ 70-75% or HBD WT )

*2-3 Min Rest

3: Walking Lunges w/ FC (3×16 @ HBD WT (BW to 40 lb DBs) )

*60-90s Rest

Conditioning

Metcon (No Measure)

Conditioning

8 Ring Tri-Ext 3010 Tempo

8 OH KBS @ 35+/50+

1 GLe/15s Each Straight Legged Bear Crawl + SL Glute Bridge Hold

2-3 Rounds – Rest 0-60s (A.N.)

Mobilize

Foam Roll Adductors

Lax Ball QL Smash

Forearm Chest Opener