4
Jul
WOD Tuesday Barbell Club
Bluprint Fitness – Bluprint Barbell Club
Warm-up
Warm-up (No Measure)
3 Min Run/Row/Ride
McKenzie/Scorpion/Iron Cross 2×10 (No Rest)
PT + SL Glute Bridge 2x10e (No Rest)
Wall Squat 2x8e (30s)
Strength/Power
1: Front Squat ([email protected], [email protected]%, [email protected]% Then 4×[email protected]% w/6-4-2s Pause)
*2-3 Min Rest
2: Power Clean+Jerk ([email protected], [email protected]%, [email protected]%, Then 4×[email protected]% )
*1-3 Min Rest
*Split Jerk
3: Ham Negatives (3×6-8 w/ Partner )
*1-2 Min Rest
Conditioning
Metcon (No Measure)
8-10 DB Front Raises @ 8+/12+
12 Walking Lunges @ BW
30s Row Sprint
3-4 Rounds – Rest A.N.
Mobilize
BB Roll Triceps
Foam Roll Quads
Foam Roller T-Spine Ext