WOD Tuesday Barbell Club

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)

Snatch Balance + OHS 2x3e @ Bar (60s)

Strength/Power

1: Snatch (3/3/2/1/1 Then 3-5 Sets to Find 1RM)

3@Bar, 3@50%, 2@65%, 1@75%, 1@85%, Then 3-5 Sets to Find 1RM

*1-3 Min Rest

*Max 3 Close Misses @ Same WT

2: Clean and Jerk (3/2/1 Then 3×2+1)

Complex – Hang Power Clean + Split Jerk:

3@Bar, 2@50%, 1@60%, Then 3×2+1@65-75% *1.5-2 Min Rest

*Low Hang – Unbroken

3: Push-Up (C2F) (Max C2F Push-Ups)

Chest-to-Floor push-up with tension kept the entire time.
Warm-Up: 12 Push Plus – Rest – 1-3 Push Ups – Rest – TEST

HIT STANDARD

Conditioning

Metcon (No Measure)

10 DB Tate Press @ 10+/15+ w/ 3010 Tempo

15 Cal Row Sprint

*3 Rounds – Rest 90-120s

Mobilize

Lax Ball Front Shoulder Smash (1 Min Each)

Chest Stretch (1 Min Each)

Wall Stretch (1+ Min Each)