10
Jan
WOD Tuesday Barbell Club
Bluprint Fitness – Bluprint Barbell Club
Warm-up
Warm-up (No Measure)
3 Min Run/Row/Ride
PVC Series: PT/OHS/SOTS 2×15/10/5 (30s)
Snatch Balance + OHS 2x3e @ Bar (60s)
Strength/Power
1: Snatch ([email protected], [email protected]%, [email protected]%, [email protected]%, Then 4×[email protected]% )
*1.5-2 Min Rest
2: Clean and Jerk (Complex – Power Clean + Push Jerk)
[email protected]@Bar, [email protected]%, [email protected]%, Then 3×[email protected]% or HBD WT
*1.5-2 Min Rest
*Base #’s Off C&J WT
3: Single Leg Deadlift (SLDL) ([email protected], [email protected] WT, Then [email protected] WT)
*1-1.5 Min Rest
*Single KB/DB
Conditioning
Metcon (No Measure)
15 Banded Face Pull @ HBD Band
90s: 50 Singles + 10 Squat Thrust
*3 Rounds – Rest 90-120s
Mobilize
Lax Ball Trap Smash (1-2 Spots Per Side/10 Movements)
Foam Roll Quads (1 Min Each)
Pigeon Pose (1+ Min Each)