6
Dec
WOD Tuesday Barbell Club
Bluprint Fitness – Bluprint Barbell Club
Warm-up
Warm-up (No Measure)
3 Min Run/Row/Ride
PT/TMC/Pause Air Squat 2×15/10/5 w/ 3s Pause (30s)
Snatch Balance + OHS 2x3e @ Bar (60s)
Strength/Power
1: Snatch ([email protected], [email protected]%, [email protected]%, Then 4×[email protected]% )
*1.5-2 Min Rest
*HOOK GRIP + 2s Pause @ Bottom Position
2: Power Clean ([email protected], [email protected]%, [email protected]%, Then 3×[email protected]% )
*1.5-2 Min Rest
*HOOK GRIP + Based Off C&J Numbers
3: Strict Press ( [email protected], [email protected]%, [email protected]%, Then [email protected]% )
Strict Overhead Press
*1.5-3 Min Rest
*Base Numbers off of 90% of True 1RM
Conditioning
Metcon (No Measure)
15 Banded Triceps Pushdowns @ HBD Band
1 Minute Bear Crawl
*3 Rounds – Rest 60s
Mobilize
Lax Ball Trap Smash (15 Reps Each Side)
Pigeon Pose (1 Min Each)
Banded OH Stretch (1 Min Each)