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)